Dumbbell Face Pull

Dumbbell Face Pull shows average weight and strength standards as a reference for shoulders. Primary muscles: Trapezius.

View Shiba App

Average weight: Intermediate

Reference for an intermediate lifter.

Men 46 lb

Women 27 lb

Dumbbell Face Pull: Average weight [1RM]

Level
Beginner	11 lb	7 lb
Novice	25 lb	15 lb
Intermediate	46 lb	27 lb
Advanced	74 lb	42 lb
Elite	106 lb	59 lb

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Bodyweight	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

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

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	3	9	18	30	44
100	4	10	20	32	47
110	5	12	22	35	50
120	6	13	23	37	53
130	7	14	25	39	55
140	7	15	27	41	57
150	8	16	28	43	60
160	9	18	30	45	62
170	10	19	31	46	64
180	11	20	32	48	66
190	11	21	34	50	68
200	12	22	35	51	70
210	13	23	36	53	71
220	14	24	37	54	73
230	14	25	39	56	75
240	15	26	40	57	76
250	16	26	41	58	78
260	16	27	42	60	79

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	6	13	23	36	51
20	7	15	26	41	58
25	7	15	27	42	59
30	7	15	27	42	59
35	7	15	27	42	59
40	7	15	27	42	59
45	7	14	25	40	56
50	6	13	24	37	53
55	6	12	22	35	49
60	5	11	20	32	45
65	5	10	18	28	40
70	4	9	16	26	36
75	4	8	15	23	32
80	3	7	13	20	29
85	3	7	12	18	26
90	3	6	11	17	23

Group	Muscles
Primary muscles	Trapezius
Secondary muscles	Deltoids, Infraspinatus
Stabilizers	External obliques
Grip	Forearm flexors

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

Bodyweight	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

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

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	3	9	18	30	44
100	4	10	20	32	47
110	5	12	22	35	50
120	6	13	23	37	53
130	7	14	25	39	55
140	7	15	27	41	57
150	8	16	28	43	60
160	9	18	30	45	62
170	10	19	31	46	64
180	11	20	32	48	66
190	11	21	34	50	68
200	12	22	35	51	70
210	13	23	36	53	71
220	14	24	37	54	73
230	14	25	39	56	75
240	15	26	40	57	76
250	16	26	41	58	78
260	16	27	42	60	79

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	6	13	23	36	51
20	7	15	26	41	58
25	7	15	27	42	59
30	7	15	27	42	59
35	7	15	27	42	59
40	7	15	27	42	59
45	7	14	25	40	56
50	6	13	24	37	53
55	6	12	22	35	49
60	5	11	20	32	45
65	5	10	18	28	40
70	4	9	16	26	36
75	4	8	15	23	32
80	3	7	13	20	29
85	3	7	12	18	26
90	3	6	11	17	23

Dumbbell Face Pull

Average weight: Intermediate

Dumbbell Face Pull: Average weight [1RM]

Dumbbell Face Pull: Strength standards (lb)

Men by bodyweight (lb) [1RM]

Men by age [1RM]

Women by bodyweight (lb) [1RM]

Women by age [1RM]

Muscles worked

Track and analyze in the Shiba app

How to read the table

More exercises

Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	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

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

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	3	9	18	30	44
100	4	10	20	32	47
110	5	12	22	35	50
120	6	13	23	37	53
130	7	14	25	39	55
140	7	15	27	41	57
150	8	16	28	43	60
160	9	18	30	45	62
170	10	19	31	46	64
180	11	20	32	48	66
190	11	21	34	50	68
200	12	22	35	51	70
210	13	23	36	53	71
220	14	24	37	54	73
230	14	25	39	56	75
240	15	26	40	57	76
250	16	26	41	58	78
260	16	27	42	60	79

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	6	13	23	36	51
20	7	15	26	41	58
25	7	15	27	42	59
30	7	15	27	42	59
35	7	15	27	42	59
40	7	15	27	42	59
45	7	14	25	40	56
50	6	13	24	37	53
55	6	12	22	35	49
60	5	11	20	32	45
65	5	10	18	28	40
70	4	9	16	26	36
75	4	8	15	23	32
80	3	7	13	20	29
85	3	7	12	18	26
90	3	6	11	17	23