Face Pull

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Deltoids, Trapezius
Secondary Muscles	Infraspinatus
Stabilizer Muscles	Abdominal External Oblique, Erector Spinae
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Deltoids, Trapezius

Secondary Muscles

Infraspinatus

Stabilizer Muscles

Abdominal External Oblique, Erector Spinae

Grip Muscles

Forearm Flexors

Face Pull Average Weight [1RM]

Level
Beg.	12 kg (27 lb)	10 kg (22 lb)
Nov.	26 kg (57 lb)	19 kg (43 lb)
Int.	46 kg (101 lb)	33 kg (73 lb)
Adv.	71 kg (157 lb)	50 kg (110 lb)
Pro	101 kg (223 lb)	70 kg (154 lb)

Level

Beg.

12 kg
(27 lb)

10 kg
(22 lb)

Nov.

26 kg
(57 lb)

19 kg
(43 lb)

Int.

46 kg
(101 lb)

33 kg
(73 lb)

Adv.

71 kg
(157 lb)

50 kg
(110 lb)

Pro

101 kg
(223 lb)

70 kg
(154 lb)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Face Pull Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	10	30	62	105	156
120	13	35	69	114	167
130	16	40	76	123	178
140	20	45	82	131	188
150	23	49	88	139	197
160	26	54	94	146	206
170	29	58	100	154	215
180	32	63	106	161	223
190	35	67	112	168	231
200	38	71	117	174	239
210	41	76	122	181	247
220	44	80	128	187	254
230	47	84	133	193	261
240	50	87	137	199	268
250	53	91	142	204	274
260	56	95	147	210	281
270	59	99	151	215	287
280	62	102	156	221	293
290	64	106	160	226	299
300	67	109	164	231	305
310	70	113	169	236	311

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	23	49	86	134	190
20	26	56	98	153	217
25	27	57	101	157	223
30	27	57	101	157	223
35	27	57	101	157	223
40	27	57	101	157	223
45	25	54	96	149	211
50	24	51	90	140	198
55	22	47	83	129	183
60	20	43	76	118	167
65	18	39	69	107	151
70	16	35	62	96	136
75	15	31	55	86	121
80	13	28	49	77	108
85	12	25	44	69	97
90	11	22	40	62	88

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	11	26	50	80	116
100	13	30	55	87	124
110	16	34	60	93	131
120	18	37	64	98	138
130	21	40	68	104	144
140	23	44	72	109	150
150	25	47	76	113	155
160	27	50	80	118	161
170	29	52	84	122	166
180	31	55	87	127	171
190	34	58	91	131	175
200	35	61	94	134	180
210	37	63	97	138	184
220	39	65	100	142	189
230	41	68	103	145	193
240	43	70	106	149	196
250	45	72	109	152	200
260	47	75	111	155	204

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	18	36	62	94	131
20	21	42	71	108	150
25	22	43	73	110	154
30	22	43	73	110	154
35	22	43	73	110	154
40	22	43	73	110	154
45	20	41	69	105	146
50	19	38	65	98	137
55	18	35	60	91	127
60	16	32	55	83	116
65	15	29	49	75	104
70	13	26	44	67	94
75	12	23	40	60	84
80	11	21	35	54	75
85	9	19	32	48	67
90	8	17	29	43	61

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 20-30 Calories
Medium	🔥 30-45 Calories
Hard	🔥 45-60 Calories
Max	🔥 60-80 Calories

Intensity

Calories Burned

Easy

🔥 20-30 Calories

Medium

🔥 30-45 Calories

Hard

🔥 45-60 Calories

Max

🔥 60-80 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Face Pull Average Weight [1RM]

Face Pull Standard (lb)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
110	10	30	62	105	156
120	13	35	69	114	167
130	16	40	76	123	178
140	20	45	82	131	188
150	23	49	88	139	197
160	26	54	94	146	206
170	29	58	100	154	215
180	32	63	106	161	223
190	35	67	112	168	231
200	38	71	117	174	239
210	41	76	122	181	247
220	44	80	128	187	254
230	47	84	133	193	261
240	50	87	137	199	268
250	53	91	142	204	274
260	56	95	147	210	281
270	59	99	151	215	287
280	62	102	156	221	293
290	64	106	160	226	299
300	67	109	164	231	305
310	70	113	169	236	311

Age	Beg.	Nov.	Int.	Adv.	Pro
15	23	49	86	134	190
20	26	56	98	153	217
25	27	57	101	157	223
30	27	57	101	157	223
35	27	57	101	157	223
40	27	57	101	157	223
45	25	54	96	149	211
50	24	51	90	140	198
55	22	47	83	129	183
60	20	43	76	118	167
65	18	39	69	107	151
70	16	35	62	96	136
75	15	31	55	86	121
80	13	28	49	77	108
85	12	25	44	69	97
90	11	22	40	62	88

BW	Beg.	Nov.	Int.	Adv.	Pro
90	11	26	50	80	116
100	13	30	55	87	124
110	16	34	60	93	131
120	18	37	64	98	138
130	21	40	68	104	144
140	23	44	72	109	150
150	25	47	76	113	155
160	27	50	80	118	161
170	29	52	84	122	166
180	31	55	87	127	171
190	34	58	91	131	175
200	35	61	94	134	180
210	37	63	97	138	184
220	39	65	100	142	189
230	41	68	103	145	193
240	43	70	106	149	196
250	45	72	109	152	200
260	47	75	111	155	204

Age	Beg.	Nov.	Int.	Adv.	Pro
15	18	36	62	94	131
20	21	42	71	108	150
25	22	43	73	110	154
30	22	43	73	110	154
35	22	43	73	110	154
40	22	43	73	110	154
45	20	41	69	105	146
50	19	38	65	98	137
55	18	35	60	91	127
60	16	32	55	83	116
65	15	29	49	75	104
70	13	26	44	67	94
75	12	23	40	60	84
80	11	21	35	54	75
85	9	19	32	48	67
90	8	17	29	43	61

BW	Beg.	Nov.	Int.	Adv.	Pro
110	10	30	62	105	156
120	13	35	69	114	167
130	16	40	76	123	178
140	20	45	82	131	188
150	23	49	88	139	197
160	26	54	94	146	206
170	29	58	100	154	215
180	32	63	106	161	223
190	35	67	112	168	231
200	38	71	117	174	239
210	41	76	122	181	247
220	44	80	128	187	254
230	47	84	133	193	261
240	50	87	137	199	268
250	53	91	142	204	274
260	56	95	147	210	281
270	59	99	151	215	287
280	62	102	156	221	293
290	64	106	160	226	299
300	67	109	164	231	305
310	70	113	169	236	311

Age	Beg.	Nov.	Int.	Adv.	Pro
15	23	49	86	134	190
20	26	56	98	153	217
25	27	57	101	157	223
30	27	57	101	157	223
35	27	57	101	157	223
40	27	57	101	157	223
45	25	54	96	149	211
50	24	51	90	140	198
55	22	47	83	129	183
60	20	43	76	118	167
65	18	39	69	107	151
70	16	35	62	96	136
75	15	31	55	86	121
80	13	28	49	77	108
85	12	25	44	69	97
90	11	22	40	62	88

BW	Beg.	Nov.	Int.	Adv.	Pro
90	11	26	50	80	116
100	13	30	55	87	124
110	16	34	60	93	131
120	18	37	64	98	138
130	21	40	68	104	144
140	23	44	72	109	150
150	25	47	76	113	155
160	27	50	80	118	161
170	29	52	84	122	166
180	31	55	87	127	171
190	34	58	91	131	175
200	35	61	94	134	180
210	37	63	97	138	184
220	39	65	100	142	189
230	41	68	103	145	193
240	43	70	106	149	196
250	45	72	109	152	200
260	47	75	111	155	204

Age	Beg.	Nov.	Int.	Adv.	Pro
15	18	36	62	94	131
20	21	42	71	108	150
25	22	43	73	110	154
30	22	43	73	110	154
35	22	43	73	110	154
40	22	43	73	110	154
45	20	41	69	105	146
50	19	38	65	98	137
55	18	35	60	91	127
60	16	32	55	83	116
65	15	29	49	75	104
70	13	26	44	67	94
75	12	23	40	60	84
80	11	21	35	54	75
85	9	19	32	48	67
90	8	17	29	43	61

BW	Beg.	Nov.	Int.	Adv.	Pro
110	10	30	62	105	156
120	13	35	69	114	167
130	16	40	76	123	178
140	20	45	82	131	188
150	23	49	88	139	197
160	26	54	94	146	206
170	29	58	100	154	215
180	32	63	106	161	223
190	35	67	112	168	231
200	38	71	117	174	239
210	41	76	122	181	247
220	44	80	128	187	254
230	47	84	133	193	261
240	50	87	137	199	268
250	53	91	142	204	274
260	56	95	147	210	281
270	59	99	151	215	287
280	62	102	156	221	293
290	64	106	160	226	299
300	67	109	164	231	305
310	70	113	169	236	311

Age	Beg.	Nov.	Int.	Adv.	Pro
15	23	49	86	134	190
20	26	56	98	153	217
25	27	57	101	157	223
30	27	57	101	157	223
35	27	57	101	157	223
40	27	57	101	157	223
45	25	54	96	149	211
50	24	51	90	140	198
55	22	47	83	129	183
60	20	43	76	118	167
65	18	39	69	107	151
70	16	35	62	96	136
75	15	31	55	86	121
80	13	28	49	77	108
85	12	25	44	69	97
90	11	22	40	62	88

BW	Beg.	Nov.	Int.	Adv.	Pro
90	11	26	50	80	116
100	13	30	55	87	124
110	16	34	60	93	131
120	18	37	64	98	138
130	21	40	68	104	144
140	23	44	72	109	150
150	25	47	76	113	155
160	27	50	80	118	161
170	29	52	84	122	166
180	31	55	87	127	171
190	34	58	91	131	175
200	35	61	94	134	180
210	37	63	97	138	184
220	39	65	100	142	189
230	41	68	103	145	193
240	43	70	106	149	196
250	45	72	109	152	200
260	47	75	111	155	204

Age	Beg.	Nov.	Int.	Adv.	Pro
15	18	36	62	94	131
20	21	42	71	108	150
25	22	43	73	110	154
30	22	43	73	110	154
35	22	43	73	110	154
40	22	43	73	110	154
45	20	41	69	105	146
50	19	38	65	98	137
55	18	35	60	91	127
60	16	32	55	83	116
65	15	29	49	75	104
70	13	26	44	67	94
75	12	23	40	60	84
80	11	21	35	54	75
85	9	19	32	48	67
90	8	17	29	43	61