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Dumbbell Face Pull Strength Standards for Men and Women

Discover how your Dumbbell Face Pull performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Dumbbell Face Pull Strength Level

Calculate Your Dumbbell Face Pull Strength

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Dumbbell Face Pull Weight Standards

Compare your Dumbbell Face Pull performance to these weight standards and see where you stand.

LevelWeight
Beginner16 lbs
Novice30 lbs
Intermediate51 lbs
Advanced79 lbs
Elite111 lbs

Dumbbell Face Pull Bodyweight Ratio Standards

See how your Dumbbell Face Pull strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.05
Novice0.15
Intermediate0.30
Advanced0.45
Elite0.65
LevelBodyweight Ratio
Beginner0.05
Novice0.10
Intermediate0.20
Advanced0.30
Elite0.40

Dumbbell Face Pull Standards by Bodyweight

Find the Dumbbell Face Pull strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs9 lbs19 lbs34 lbs55 lbs81 lbs
120 lbs11 lbs21 lbs37 lbs60 lbs86 lbs
130 lbs12 lbs23 lbs40 lbs64 lbs91 lbs
140 lbs13 lbs25 lbs43 lbs67 lbs96 lbs
150 lbs15 lbs27 lbs46 lbs71 lbs100 lbs
160 lbs16 lbs30 lbs49 lbs75 lbs104 lbs
170 lbs17 lbs32 lbs52 lbs78 lbs108 lbs
180 lbs19 lbs34 lbs55 lbs81 lbs112 lbs
190 lbs20 lbs36 lbs57 lbs85 lbs116 lbs
200 lbs22 lbs37 lbs60 lbs88 lbs120 lbs
210 lbs23 lbs39 lbs62 lbs91 lbs123 lbs
220 lbs24 lbs41 lbs64 lbs94 lbs127 lbs
230 lbs26 lbs43 lbs67 lbs96 lbs130 lbs
240 lbs27 lbs45 lbs69 lbs99 lbs133 lbs
250 lbs28 lbs47 lbs71 lbs102 lbs136 lbs
260 lbs30 lbs48 lbs73 lbs104 lbs139 lbs
270 lbs31 lbs50 lbs76 lbs107 lbs142 lbs
280 lbs32 lbs52 lbs78 lbs109 lbs145 lbs
290 lbs33 lbs53 lbs80 lbs112 lbs148 lbs
300 lbs34 lbs55 lbs82 lbs114 lbs151 lbs
310 lbs36 lbs56 lbs83 lbs116 lbs153 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs8 lbs14 lbs23 lbs35 lbs49 lbs
100 lbs9 lbs15 lbs25 lbs37 lbs52 lbs
110 lbs10 lbs17 lbs27 lbs40 lbs55 lbs
120 lbs11 lbs18 lbs28 lbs42 lbs58 lbs
130 lbs12 lbs19 lbs30 lbs44 lbs60 lbs
140 lbs12 lbs20 lbs32 lbs46 lbs62 lbs
150 lbs13 lbs21 lbs33 lbs48 lbs65 lbs
160 lbs14 lbs23 lbs35 lbs50 lbs67 lbs
170 lbs15 lbs24 lbs36 lbs51 lbs69 lbs
180 lbs16 lbs25 lbs37 lbs53 lbs71 lbs
190 lbs16 lbs26 lbs39 lbs55 lbs73 lbs
200 lbs17 lbs27 lbs40 lbs56 lbs75 lbs
210 lbs18 lbs28 lbs41 lbs58 lbs76 lbs
220 lbs19 lbs29 lbs42 lbs59 lbs78 lbs
230 lbs19 lbs30 lbs44 lbs61 lbs80 lbs
240 lbs20 lbs31 lbs45 lbs62 lbs81 lbs
250 lbs21 lbs31 lbs46 lbs63 lbs83 lbs
260 lbs21 lbs32 lbs47 lbs65 lbs84 lbs

Dumbbell Face Pull Standards by Age

Discover how Dumbbell Face Pull strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1514 lbs27 lbs45 lbs68 lbs95 lbs
2016 lbs30 lbs50 lbs77 lbs108 lbs
2516 lbs30 lbs51 lbs79 lbs111 lbs
3016 lbs30 lbs51 lbs79 lbs111 lbs
3516 lbs30 lbs51 lbs79 lbs111 lbs
4016 lbs30 lbs51 lbs79 lbs111 lbs
4516 lbs29 lbs49 lbs75 lbs105 lbs
5015 lbs28 lbs46 lbs71 lbs99 lbs
5514 lbs26 lbs43 lbs66 lbs92 lbs
6013 lbs24 lbs40 lbs60 lbs85 lbs
6513 lbs22 lbs37 lbs55 lbs77 lbs
7012 lbs20 lbs33 lbs50 lbs70 lbs
7511 lbs19 lbs30 lbs45 lbs63 lbs
8010 lbs17 lbs28 lbs41 lbs57 lbs
8510 lbs16 lbs25 lbs37 lbs51 lbs
909 lbs15 lbs23 lbs34 lbs47 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1511 lbs18 lbs28 lbs41 lbs56 lbs
2012 lbs20 lbs31 lbs46 lbs63 lbs
2512 lbs20 lbs32 lbs47 lbs64 lbs
3012 lbs20 lbs32 lbs47 lbs64 lbs
3512 lbs20 lbs32 lbs47 lbs64 lbs
4012 lbs20 lbs32 lbs47 lbs64 lbs
4512 lbs19 lbs30 lbs45 lbs61 lbs
5011 lbs18 lbs29 lbs42 lbs58 lbs
5511 lbs17 lbs27 lbs40 lbs54 lbs
6010 lbs16 lbs25 lbs37 lbs50 lbs
6510 lbs15 lbs23 lbs33 lbs45 lbs
709 lbs14 lbs21 lbs31 lbs41 lbs
759 lbs13 lbs20 lbs28 lbs37 lbs
808 lbs12 lbs18 lbs25 lbs34 lbs
858 lbs12 lbs17 lbs23 lbs31 lbs
908 lbs11 lbs16 lbs22 lbs28 lbs

Dumbbell Face Pull Overview

Dumbbell Face Pulls enhance shoulder health and posture by targeting the rear deltoids and upper back through a pulling movement with dumbbells.

Muscles Worked

Equipment Needed

Dumbbells

How To Perform the Dumbbell Face Pull

  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.

Want to perfect your form? Check out our detailed guide on Dumbbell Face Pull for proper technique and tips.

Pro Tips for Dumbbell Face Pull

  • 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.

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