Dumbbell Face Pull Standards

Measured in kg

Dumbbell Face Pull strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Dumbbell Face Pull standards are based on 30,994 lifts by Strength Level users

Male
Female

Male

Male Dumbbell Face Pull Standards (kg)

Weight

Strength Level	Weight
Beginner	4 kg
Novice	11 kg
Intermediate	21 kg
Advanced	36 kg
Elite	53 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.15x
Intermediate	0.30x
Advanced	0.45x
Elite	0.70x

How much should I be able to Dumbbell Face Pull? (kg)

What is the average Dumbbell Face Pull? The average Dumbbell Face Pull weight for a male lifter is 21 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Face Pull? Male beginners should aim to lift 4 kg (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	1	6	14	26	40
55	2	7	16	28	43
60	2	8	17	30	45
65	3	9	18	32	48
70	3	10	20	33	50
75	4	11	21	35	52
80	4	11	22	37	54
85	5	12	24	38	56
90	6	13	25	40	57
95	6	14	26	41	59
100	7	15	27	43	61
105	7	16	28	44	63
110	8	16	29	45	64
115	8	17	30	47	66
120	9	18	31	48	67
125	9	19	32	49	68
130	10	19	33	50	70
135	10	20	34	51	71
140	11	21	35	52	72

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	9	18	31	46
20	4	10	21	35	52
25	4	11	21	36	53
30	4	11	21	36	53
35	4	11	21	36	53
40	4	11	21	36	53
45	4	10	20	34	51
50	3	9	19	32	47
55	3	9	18	29	44
60	3	8	16	27	40
65	3	7	14	24	36
70	2	6	13	22	33
75	2	6	12	20	29
80	2	5	10	18	26
85	2	5	9	16	23
90	1	4	8	14	21

How many sets and reps of Dumbbell Face Pull should I do?

These are the most popular Dumbbell Face Pull workouts done by male lifters:

3x10 19%

3x15 18%

3x12 14%

2x15 5%

3x8 4%

3x20 4%

2x12 4%

4x12 4%

4x8 4%

2x10 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	36
2	3	15	18%	34
3	3	12	14%	27
4	2	15	5%	10
5	3	8	4%	8
5	3	20	4%	8
5	2	12	4%	8
8	4	12	4%	7
8	4	8	4%	7
10	2	10	3%	6

Calculate Your Strength Level

Female

Female Dumbbell Face Pull Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	3 kg
Novice	7 kg
Intermediate	13 kg
Advanced	21 kg
Elite	31 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.05x
Novice	0.10x
Intermediate	0.20x
Advanced	0.35x
Elite	0.50x

How much should I be able to Dumbbell Face Pull? (kg)

What is the average Dumbbell Face Pull? The average Dumbbell Face Pull weight for a female lifter is 13 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Face Pull? Female beginners should aim to lift 3 kg (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	6	12	20	30
45	2	6	12	20	30
50	3	6	13	21	30
55	3	7	13	21	31
60	3	7	13	21	31
65	3	7	13	21	31
70	3	7	13	22	31
75	3	7	13	22	32
80	3	7	14	22	32
85	3	7	14	22	32
90	3	7	14	22	32
95	3	7	14	22	32
100	3	8	14	22	32
105	3	8	14	23	33
110	3	8	14	23	33
115	3	8	14	23	33
120	3	8	14	23	33

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	6	11	18	26
20	3	7	13	21	30
25	3	7	13	21	31
30	3	7	13	21	31
35	3	7	13	21	31
40	3	7	13	21	31
45	3	6	12	20	29
50	2	6	12	19	27
55	2	6	11	17	25
60	2	5	10	16	23
65	2	5	9	14	21
70	2	4	8	13	19
75	2	4	7	12	17
80	1	3	6	10	15
85	1	3	6	9	14
90	1	3	5	8	12

How many sets and reps of Dumbbell Face Pull should I do?

These are the most popular Dumbbell Face Pull workouts done by female lifters:

3x12 22%

2x12 22%

4x11 11%

5x20 11%

3x10 11%

4x10 11%

2x10 11%

Rank	Sets	Reps	Percent	Workouts
1	3	12	22%	2
1	2	12	22%	2
3	4	11	11%	1
3	5	20	11%	1
3	3	10	11%	1
3	4	10	11%	1
3	2	10	11%	1

Calculate Your Strength Level

Create Standards

Would you like to see a table for your bodyweight and age? Create your own standards.

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The Strength Level Calculator can show your exact level of strength at any bodyweight.

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What do the strength standards mean?

Beginner	Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice	Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate	Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced	Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite	Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	1	6	14	26	40
55	2	7	16	28	43
60	2	8	17	30	45
65	3	9	18	32	48
70	3	10	20	33	50
75	4	11	21	35	52
80	4	11	22	37	54
85	5	12	24	38	56
90	6	13	25	40	57
95	6	14	26	41	59
100	7	15	27	43	61
105	7	16	28	44	63
110	8	16	29	45	64
115	8	17	30	47	66
120	9	18	31	48	67
125	9	19	32	49	68
130	10	19	33	50	70
135	10	20	34	51	71
140	11	21	35	52	72

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	9	18	31	46
20	4	10	21	35	52
25	4	11	21	36	53
30	4	11	21	36	53
35	4	11	21	36	53
40	4	11	21	36	53
45	4	10	20	34	51
50	3	9	19	32	47
55	3	9	18	29	44
60	3	8	16	27	40
65	3	7	14	24	36
70	2	6	13	22	33
75	2	6	12	20	29
80	2	5	10	18	26
85	2	5	9	16	23
90	1	4	8	14	21

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	36
2	3	15	18%	34
3	3	12	14%	27
4	2	15	5%	10
5	3	8	4%	8
5	3	20	4%	8
5	2	12	4%	8
8	4	12	4%	7
8	4	8	4%	7
10	2	10	3%	6

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	6	12	20	30
45	2	6	12	20	30
50	3	6	13	21	30
55	3	7	13	21	31
60	3	7	13	21	31
65	3	7	13	21	31
70	3	7	13	22	31
75	3	7	13	22	32
80	3	7	14	22	32
85	3	7	14	22	32
90	3	7	14	22	32
95	3	7	14	22	32
100	3	8	14	22	32
105	3	8	14	23	33
110	3	8	14	23	33
115	3	8	14	23	33
120	3	8	14	23	33

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	6	11	18	26
20	3	7	13	21	30
25	3	7	13	21	31
30	3	7	13	21	31
35	3	7	13	21	31
40	3	7	13	21	31
45	3	6	12	20	29
50	2	6	12	19	27
55	2	6	11	17	25
60	2	5	10	16	23
65	2	5	9	14	21
70	2	4	8	13	19
75	2	4	7	12	17
80	1	3	6	10	15
85	1	3	6	9	14
90	1	3	5	8	12

BW	Beg.	Nov.	Int.	Adv.	Elite
50	1	6	14	26	40
55	2	7	16	28	43
60	2	8	17	30	45
65	3	9	18	32	48
70	3	10	20	33	50
75	4	11	21	35	52
80	4	11	22	37	54
85	5	12	24	38	56
90	6	13	25	40	57
95	6	14	26	41	59
100	7	15	27	43	61
105	7	16	28	44	63
110	8	16	29	45	64
115	8	17	30	47	66
120	9	18	31	48	67
125	9	19	32	49	68
130	10	19	33	50	70
135	10	20	34	51	71
140	11	21	35	52	72

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	9	18	31	46
20	4	10	21	35	52
25	4	11	21	36	53
30	4	11	21	36	53
35	4	11	21	36	53
40	4	11	21	36	53
45	4	10	20	34	51
50	3	9	19	32	47
55	3	9	18	29	44
60	3	8	16	27	40
65	3	7	14	24	36
70	2	6	13	22	33
75	2	6	12	20	29
80	2	5	10	18	26
85	2	5	9	16	23
90	1	4	8	14	21

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	36
2	3	15	18%	34
3	3	12	14%	27
4	2	15	5%	10
5	3	8	4%	8
5	3	20	4%	8
5	2	12	4%	8
8	4	12	4%	7
8	4	8	4%	7
10	2	10	3%	6

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	6	12	20	30
45	2	6	12	20	30
50	3	6	13	21	30
55	3	7	13	21	31
60	3	7	13	21	31
65	3	7	13	21	31
70	3	7	13	22	31
75	3	7	13	22	32
80	3	7	14	22	32
85	3	7	14	22	32
90	3	7	14	22	32
95	3	7	14	22	32
100	3	8	14	22	32
105	3	8	14	23	33
110	3	8	14	23	33
115	3	8	14	23	33
120	3	8	14	23	33

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	6	11	18	26
20	3	7	13	21	30
25	3	7	13	21	31
30	3	7	13	21	31
35	3	7	13	21	31
40	3	7	13	21	31
45	3	6	12	20	29
50	2	6	12	19	27
55	2	6	11	17	25
60	2	5	10	16	23
65	2	5	9	14	21
70	2	4	8	13	19
75	2	4	7	12	17
80	1	3	6	10	15
85	1	3	6	9	14
90	1	3	5	8	12

Dumbbell Face Pull Standards

Measured in kg

Dumbbell Face Pull strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Male

Male Dumbbell Face Pull Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Dumbbell Face Pull? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Dumbbell Face Pull should I do?

Calculate Your Strength Level

Female

Female Dumbbell Face Pull Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Dumbbell Face Pull? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Dumbbell Face Pull should I do?

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	1	6	14	26	40
55	2	7	16	28	43
60	2	8	17	30	45
65	3	9	18	32	48
70	3	10	20	33	50
75	4	11	21	35	52
80	4	11	22	37	54
85	5	12	24	38	56
90	6	13	25	40	57
95	6	14	26	41	59
100	7	15	27	43	61
105	7	16	28	44	63
110	8	16	29	45	64
115	8	17	30	47	66
120	9	18	31	48	67
125	9	19	32	49	68
130	10	19	33	50	70
135	10	20	34	51	71
140	11	21	35	52	72

Age	Beg.	Nov.	Int.	Adv.	Elite
15	3	9	18	31	46
20	4	10	21	35	52
25	4	11	21	36	53
30	4	11	21	36	53
35	4	11	21	36	53
40	4	11	21	36	53
45	4	10	20	34	51
50	3	9	19	32	47
55	3	9	18	29	44
60	3	8	16	27	40
65	3	7	14	24	36
70	2	6	13	22	33
75	2	6	12	20	29
80	2	5	10	18	26
85	2	5	9	16	23
90	1	4	8	14	21

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	36
2	3	15	18%	34
3	3	12	14%	27
4	2	15	5%	10
5	3	8	4%	8
5	3	20	4%	8
5	2	12	4%	8
8	4	12	4%	7
8	4	8	4%	7
10	2	10	3%	6

BW	Beg.	Nov.	Int.	Adv.	Elite
40	2	6	12	20	30
45	2	6	12	20	30
50	3	6	13	21	30
55	3	7	13	21	31
60	3	7	13	21	31
65	3	7	13	21	31
70	3	7	13	22	31
75	3	7	13	22	32
80	3	7	14	22	32
85	3	7	14	22	32
90	3	7	14	22	32
95	3	7	14	22	32
100	3	8	14	22	32
105	3	8	14	23	33
110	3	8	14	23	33
115	3	8	14	23	33
120	3	8	14	23	33

Age	Beg.	Nov.	Int.	Adv.	Elite
15	2	6	11	18	26
20	3	7	13	21	30
25	3	7	13	21	31
30	3	7	13	21	31
35	3	7	13	21	31
40	3	7	13	21	31
45	3	6	12	20	29
50	2	6	12	19	27
55	2	6	11	17	25
60	2	5	10	16	23
65	2	5	9	14	21
70	2	4	8	13	19
75	2	4	7	12	17
80	1	3	6	10	15
85	1	3	6	9	14
90	1	3	5	8	12