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Dumbbell Face Pull strength standards

What is a good Dumbbell Face Pull?

For a 180 lb male, an Intermediate Dumbbell Face Pull is about 50 lb (0.28x bodyweight). Advanced starts around 76 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Dumbbell Face Pull Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 4 14 29 50 76
120 6 16 32 55 81
130 7 18 35 59 86
140 8 20 38 62 91
150 10 22 41 66 95
160 11 25 44 70 99
170 12 27 47 73 103
180 14 29 50 76 107
190 15 31 52 80 111
200 17 32 55 83 115
210 18 34 57 86 118
220 19 36 59 89 122
230 21 38 62 91 125
240 22 40 64 94 128
250 23 42 66 97 131
260 25 43 68 99 134
270 26 45 71 102 137
280 27 47 73 104 140
290 28 48 75 107 143
300 29 50 77 109 146
310 31 51 78 111 148

The Dumbbell Face Pull standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Dumbbell Face Pull Standards by Age

How the Dumbbell Face Pull standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced Elite
15 9 22 40 63 90
20 11 25 45 72 103
25 11 25 46 74 106
30 11 25 46 74 106
35 11 25 46 74 106
40 11 25 46 74 106
45 11 24 44 70 100
50 10 23 41 66 94
55 9 21 38 61 87
60 8 19 35 55 80
65 8 17 32 50 72
70 7 15 28 45 65
75 6 14 25 40 58
80 5 12 23 36 52
85 5 11 20 32 46
90 4 10 18 29 42

The Dumbbell Face Pull standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Dumbbell Face Pull Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 50 lbs (0.28x bodyweight) on the Dumbbell Face Pull is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Dumbbell Face Pull Strength Levels Mean

Beginner

You are building the mind-muscle connection for the Dumbbell Face Pull, learning to initiate the pull with your back rather than your arms, and developing basic grip strength.

Novice

You can perform the Dumbbell Face Pull with proper scapular retraction and a controlled range of motion. You are progressively overloading and building back thickness and lat width.

Intermediate

Your Dumbbell Face Pull shows strong back engagement with minimal momentum. You use RPE to regulate pulling intensity and train strategically to balance horizontal and vertical pull volume.

Advanced

You have built substantial back development through the Dumbbell Face Pull with refined technique and heavy loads. Your grip is no longer a limiting factor, and you manage rowing and pulling fatigue across training blocks.

Elite

Your Dumbbell Face Pull strength is exceptional. You can handle loads that most lifters cannot move with strict form, and your back development reflects years of high-volume, periodized pulling work.

How to Progress Your Dumbbell Face Pull

Tier-specific training recommendations to move your Dumbbell Face Pull to the next level.

Beginner → Novice Building Your Foundation
  • Train the Dumbbell Face Pull 2x per week, focusing on initiating the pull from your back, not your arms.
  • Use linear progression with strict form - no swinging or excessive body English.
  • Pause briefly at peak contraction to build the mind-muscle connection.
  • Develop grip strength in parallel to avoid it becoming a bottleneck.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Add a pull variation (different grip width, underhand, or single-arm) for balanced development.
  • Increase pulling volume to 10-15 sets per week across all back movements.
  • Program the Dumbbell Face Pull at RPE 7-8, saving RPE 9 work for top sets only.
  • Balance horizontal pulls (rows) with vertical pulls (pulldowns/pull-ups).
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks with progressive overload on the Dumbbell Face Pull.
  • Use RPE 8-9 for heavy sets with calculated backoff work at RPE 6-7.
  • Add controlled eccentrics and paused reps to break through plateaus.
  • Total back volume of 15-22 sets per week, distributed across pull patterns.
Program your backoff sets →
Advanced → Elite Mastery
  • Maximize the Dumbbell Face Pull through advanced intensity techniques and precise volume management.
  • Use periodized blocks with planned overreaching and supercompensation phases.
  • Refine execution: squeeze at contraction, controlled stretch, zero momentum.
  • Your back development should reflect years of disciplined, high-volume pulling.
View RPE-to-percentage chart →

How to Perform Dumbbell Face Pull

Primary Muscles Rhomboids, Trapezius, Infraspinatus, Teres Minor, Posterior Deltoid
Equipment Dumbbells
  1. Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other).
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight, until your torso is nearly parallel to the ground.
  3. Begin the movement by pulling the dumbbells up towards your face, leading with your elbows and squeezing your shoulder blades together.
  4. Keep your upper arms parallel to the ground and avoid shrugging your shoulders during the pull.
  5. Hold the contraction for a moment at the top of the movement, then slowly lower the dumbbells back to the starting position.
  6. Repeat for the desired number of repetitions, maintaining controlled movements throughout.

Tips

  • Keep your back straight and core engaged to avoid lower back strain.
  • Focus on squeezing your shoulder blades together at the top of the movement.
  • Use a lighter weight to ensure proper form and avoid shoulder strain.
  • Maintain a neutral neck position by looking slightly ahead of you.

Where Do These Dumbbell Face Pull Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Dumbbell Face Pull table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Dumbbell Face Pull itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Dumbbell Face Pull depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Dumbbell Face Pull after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Dumbbell Face Pull table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.