Face Pull

Also known as: Cable Rope Rear-Delt Rows

Progression Highlights

Starting Suggestions

Steady Opener65 lbs

Match your last starting set to groove technique.

  • • Last top set: 85 lbs × 12 reps.
  • • 50% of Modern Era PR.
Progression Push68.5 lbs

Nudge the load forward while staying crisp.

  • • 53% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendDOWN · -29.7%
Days Since Last Session0
% of Modern Era PR65.4%
Days Since PR11

Recent Workouts

LastNov 25(0d ago)
65→85 lbs
3 sets · 36 reps · 2,700 vol
-1Nov 14(11d ago)
60→130 lbs
5 sets · 60 reps · 5,880 vol
-2Oct 27(29d ago)
50→110 lbs
4 sets · 32 reps · 2,560 vol
-3Sep 16(70d ago)
50→80 lbs
4 sets · 48 reps · 3,120 vol
-4Aug 25(92d ago)
50→110 lbs
4 sets · 48 reps · 3,840 vol

PR Progression (Modern Era)

130 lbNov 14(11d ago)
1 set12 reps1,560 vol
120 lbApr 14(225d ago)
1 set8 reps960 vol
110 lbMar 31(239d ago)
1 set12 reps1,320 vol
100 lbJan 14(315d ago)
1 set12 reps1,200 vol
72.5 lbMar 28, 2024(607d ago)
1 set7 reps507.5 vol
57.5 lbMar 4, 2024(631d ago)
1 set8 reps460 vol

Rep Range Records

1RM182 lbs · 12 repsNov 14 (11d ago)(from 130 lbs)
3RM—
5RM65 lbs · 6 repsMar 28, 2024 (607d ago)
8RM120 lbs · 8 repsApr 14 (225d ago)
10RM50 lbs · 10 repsFeb 26, 2024 (638d ago)
12RM130 lbs · 12 repsNov 14 (11d ago)

Frequently Paired

  1. 1.
    Smith Machine Shrug
    14% of sessions
  2. 2.
    Cable Seated Lateral Raise
    8% of sessions
  3. 3.
    Wide Grip Cable Row
    12% of sessions
  4. 4.
    Concentration Curls
    10% of sessions
  5. 5.
    Rotary Torso Machine
    16% of sessions
  6. 6.
    Dumbbell Side Lateral Raise
    22% of sessions
  7. 7.
    Weighted Hyperextension
    10% of sessions
  8. 8.
    Standing Low-Pulley Deltoid Raise
    6% of sessions
  9. 9.
    Dumbbell Shrug
    10% of sessions
  10. 10.
    Machine Pullover
    10% of sessions
Action: Try 90 lbs for working sets
(30 days)130 lbsF11-14(11 days ago)2025-11-14
(60 days)130 lbsF11-14(11 days ago)2025-11-14
(90 days)130 lbsF11-14(11 days ago)2025-11-14
(180 days)130 lbsF11-14(11 days ago)2025-11-14
(365 days)130 lbsF11-14(11 days ago)2025-11-14
(Modern Era)130 lbsF11-14(11 days ago)2025-11-14
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Equipment
Cable
Avg. Weight Lifted
61.8
Avg. Improvement
0.78
Highest Weight (Modern Era)
130 lbs 2025-11-14
Latest Weight
85 lbs 2025-11-25
Lowest Weight
10 lbs 2024-01-19
Days
51
Sets
192
Gap
75
Highest Volume (Modern Era)
1560 2025-11-14
Reps avg. improvement
0.03

Workout History

T11-253 sets
65 lb
12 Reps
75 lb
12 Reps
85 lb
12 Reps
PR: 130 (11 days ago)
F11-145 sets
60 lb
12 Reps
80 lb
12 Reps
100 lb
12 Reps
⭐ME120 lb
12 Reps
⭐ME130 lb
12 Reps
PR: 130 (11 days ago)
M10-274 sets
50 lb
8 Reps
70 lb
8 Reps
90 lb
8 Reps
110 lb
8 Reps
PR: 130 (11 days ago)
T9-164 sets
50 lb
12 Reps
60 lb
12 Reps
70 lb
12 Reps
80 lb
12 Reps
PR: 130 (11 days ago)
M8-254 sets
50 lb
12 Reps
70 lb
12 Reps
90 lb
12 Reps
110 lb
12 Reps
PR: 130 (11 days ago)
U8-34 sets
50 lb
12 Reps
70 lb
12 Reps
90 lb
12 Reps
110 lb
12 Reps
PR: 130 (11 days ago)