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Face Pull Strength Standards for Men and Women

Discover how your 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 Face Pull Strength Level

Calculate Your Face Pull Strength

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Face Pull Weight Standards

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

LevelWeight
Beginner30 lbs
Novice60 lbs
Intermediate104 lbs
Advanced160 lbs
Elite226 lbs

Face Pull Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.15
Novice0.35
Intermediate0.60
Advanced0.90
Elite1.30
LevelBodyweight Ratio
Beginner0.15
Novice0.30
Intermediate0.50
Advanced0.80
Elite1.10

Face Pull Standards by Bodyweight

Find the Face Pull strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs13 lbs33 lbs65 lbs108 lbs159 lbs
120 lbs16 lbs38 lbs72 lbs117 lbs170 lbs
130 lbs19 lbs43 lbs79 lbs126 lbs181 lbs
140 lbs23 lbs48 lbs85 lbs134 lbs191 lbs
150 lbs26 lbs52 lbs91 lbs142 lbs200 lbs
160 lbs29 lbs57 lbs97 lbs149 lbs209 lbs
170 lbs32 lbs61 lbs103 lbs157 lbs218 lbs
180 lbs35 lbs66 lbs109 lbs164 lbs226 lbs
190 lbs38 lbs70 lbs115 lbs171 lbs234 lbs
200 lbs41 lbs74 lbs120 lbs177 lbs242 lbs
210 lbs44 lbs79 lbs125 lbs184 lbs250 lbs
220 lbs47 lbs83 lbs131 lbs190 lbs257 lbs
230 lbs50 lbs87 lbs136 lbs196 lbs264 lbs
240 lbs53 lbs90 lbs140 lbs202 lbs271 lbs
250 lbs56 lbs94 lbs145 lbs207 lbs277 lbs
260 lbs59 lbs98 lbs150 lbs213 lbs284 lbs
270 lbs62 lbs102 lbs154 lbs218 lbs290 lbs
280 lbs65 lbs105 lbs159 lbs224 lbs296 lbs
290 lbs67 lbs109 lbs163 lbs229 lbs302 lbs
300 lbs70 lbs112 lbs167 lbs234 lbs308 lbs
310 lbs73 lbs116 lbs172 lbs239 lbs314 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs14 lbs29 lbs53 lbs83 lbs119 lbs
100 lbs16 lbs33 lbs58 lbs90 lbs127 lbs
110 lbs19 lbs37 lbs63 lbs96 lbs134 lbs
120 lbs21 lbs40 lbs67 lbs101 lbs141 lbs
130 lbs24 lbs43 lbs71 lbs107 lbs147 lbs
140 lbs26 lbs47 lbs75 lbs112 lbs153 lbs
150 lbs28 lbs50 lbs79 lbs116 lbs158 lbs
160 lbs30 lbs53 lbs83 lbs121 lbs164 lbs
170 lbs32 lbs55 lbs87 lbs125 lbs169 lbs
180 lbs34 lbs58 lbs90 lbs130 lbs174 lbs
190 lbs37 lbs61 lbs94 lbs134 lbs178 lbs
200 lbs38 lbs64 lbs97 lbs137 lbs183 lbs
210 lbs40 lbs66 lbs100 lbs141 lbs187 lbs
220 lbs42 lbs68 lbs103 lbs145 lbs192 lbs
230 lbs44 lbs71 lbs106 lbs148 lbs196 lbs
240 lbs46 lbs73 lbs109 lbs152 lbs199 lbs
250 lbs48 lbs75 lbs112 lbs155 lbs203 lbs
260 lbs50 lbs78 lbs114 lbs158 lbs207 lbs

Face Pull Standards by Age

Discover how Face Pull strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1526 lbs52 lbs89 lbs137 lbs193 lbs
2029 lbs59 lbs101 lbs156 lbs220 lbs
2530 lbs60 lbs104 lbs160 lbs226 lbs
3030 lbs60 lbs104 lbs160 lbs226 lbs
3530 lbs60 lbs104 lbs160 lbs226 lbs
4030 lbs60 lbs104 lbs160 lbs226 lbs
4528 lbs57 lbs99 lbs152 lbs214 lbs
5027 lbs54 lbs93 lbs143 lbs201 lbs
5525 lbs50 lbs86 lbs132 lbs186 lbs
6023 lbs46 lbs79 lbs121 lbs170 lbs
6521 lbs42 lbs72 lbs110 lbs154 lbs
7019 lbs38 lbs65 lbs99 lbs139 lbs
7518 lbs34 lbs58 lbs89 lbs124 lbs
8016 lbs31 lbs52 lbs80 lbs111 lbs
8515 lbs28 lbs47 lbs72 lbs100 lbs
9014 lbs25 lbs43 lbs65 lbs91 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1521 lbs39 lbs65 lbs97 lbs134 lbs
2024 lbs45 lbs74 lbs111 lbs153 lbs
2525 lbs46 lbs76 lbs113 lbs157 lbs
3025 lbs46 lbs76 lbs113 lbs157 lbs
3525 lbs46 lbs76 lbs113 lbs157 lbs
4025 lbs46 lbs76 lbs113 lbs157 lbs
4523 lbs44 lbs72 lbs108 lbs149 lbs
5022 lbs41 lbs68 lbs101 lbs140 lbs
5521 lbs38 lbs63 lbs94 lbs130 lbs
6019 lbs35 lbs58 lbs86 lbs119 lbs
6518 lbs32 lbs52 lbs78 lbs107 lbs
7016 lbs29 lbs47 lbs70 lbs97 lbs
7515 lbs26 lbs43 lbs63 lbs87 lbs
8014 lbs24 lbs38 lbs57 lbs78 lbs
8512 lbs22 lbs35 lbs51 lbs70 lbs
9011 lbs20 lbs32 lbs46 lbs64 lbs

Face Pull Overview

Face Pulls are an effective exercise targeting the rear deltoids and upper back muscles, promoting shoulder health and improved posture through a pulling motion using a cable or resistance band.

Muscles Worked

Equipment Needed

Cable Machine with Rope Attachment or Resistance Band

How To Perform the Face Pull

  1. Attach a rope handle to a high pulley on a cable machine.
  2. Stand facing the machine, feet shoulder-width apart, grasping the rope with an overhand grip and arms fully extended.
  3. Engage your core and maintain a slight bend in the knees.
  4. Pull the rope towards your face, flaring your elbows out and squeezing your shoulder blades together.
  5. Pause briefly at the peak contraction, ensuring your upper arms are parallel to the floor.
  6. Slowly return to the starting position, maintaining control of the movement.
  7. Repeat for the desired number of repetitions, exhaling as you pull and inhaling as you return.

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

Pro Tips for Face Pull

  • Keep your core engaged to prevent arching your lower back.
  • Focus on squeezing your shoulder blades together at the peak of the movement.
  • Avoid using momentum; control the movement throughout.
  • Adjust the height of the pulley to align with your face for optimal form.

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Ready to Improve Your Face Pull?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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