Face Pull

Also known as: Cable Rope Rear-Delt Rows

Progression Highlights

Starting Suggestions

Primer Sets59.5 lbs

Ease back in after 24 days away.

  • • Last session opened with 3 sets.
  • • 46% of Modern Era PR.
Steady Opener70 lbs

Match your last starting set to groove technique.

  • • Last top set: 110 lbs × 8 reps.
  • • 54% of Modern Era PR.
Progression Push73.5 lbs

Nudge the load forward while staying crisp.

  • • 57% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendDOWN · -16.0%
Days Since Last Session24
% of Modern Era PR84.6%
Days Since PR57

Recent Workouts

LastDec 17, 2025(24d ago)
70→110 lbs
3 sets · 30 reps · 2,620 vol
-1Nov 25, 2025(46d ago)
65→85 lbs
3 sets · 36 reps · 2,700 vol
-2Nov 14, 2025(57d ago)
60→130 lbs
5 sets · 60 reps · 5,880 vol
-3Oct 27, 2025(75d ago)
50→110 lbs
4 sets · 32 reps · 2,560 vol
-4Sep 16, 2025(116d ago)
50→80 lbs
4 sets · 48 reps · 3,120 vol

PR Progression (Modern Era)

130 lbNov 14, 2025(57d ago)
1 set12 reps1,560 vol
120 lbApr 14, 2025(271d ago)
1 set8 reps960 vol
110 lbMar 31, 2025(285d ago)
1 set12 reps1,320 vol
100 lbJan 14, 2025(361d ago)
1 set12 reps1,200 vol
72.5 lbMar 27, 2024(654d ago)
1 set7 reps507.5 vol
57.5 lbMar 4, 2024(677d ago)
1 set8 reps460 vol

Rep Range Records

1RM182 lbs · 12 repsNov 14, 2025 (57d ago)(from 130 lbs)
3RM—
5RM65 lbs · 6 repsMar 27, 2024 (654d ago)
8RM120 lbs · 8 repsApr 14, 2025 (271d ago)
10RM90 lbs · 10 repsDec 17, 2025 (24d ago)
12RM130 lbs · 12 repsNov 14, 2025 (57d ago)

Frequently Paired

  1. 1.
    Smith Machine Shrug
    14% of sessions
  2. 2.
    Wide Grip Cable Row
    14% of sessions
  3. 3.
    Cable Seated Lateral Raise
    8% of sessions
  4. 4.
    Weighted Hyperextension
    12% of sessions
  5. 5.
    Concentration Curls
    10% of sessions
  6. 6.
    Dumbbell Side Lateral Raise
    21% of sessions
  7. 7.
    Rotary Torso Machine
    15% of sessions
  8. 8.
    Dumbbell Shrug
    10% of sessions
  9. 9.
    Standing Low-Pulley Deltoid Raise
    6% of sessions
  10. 10.
    Machine Pullover
    10% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)110 lbsW12-172025-12-17
(60 days)130 lbsF11-142025-11-14
(90 days)130 lbsF11-142025-11-14
(180 days)130 lbsF11-142025-11-14
(365 days)130 lbsF11-142025-11-14
(Modern Era)130 lbsF11-142025-11-14
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Equipment
Cable
Avg. Weight Lifted
62.2
Avg. Improvement
0.77
Highest Weight (Modern Era)
130 lbs 2025-11-14
Latest Weight
110 lbs 2025-12-17
Lowest Weight
10 lbs 2024-01-19 12:07:44
Days
52
Sets
195
Gap
50
Highest Volume (Modern Era)
1560 2025-11-14
Reps avg. improvement
0.03

Workout History

W12-173 sets
70 lb
12
90 lb
10
110 lb
8
PR: 130 (57 days ago) [85%]
T11-253 sets
65 lb
12
75 lb
12
85 lb
12
PR: 130 (57 days ago) [65%]
F11-145 sets
60 lb
12
80 lb
12
100 lb
12
⭐ME120 lb
12
⭐ME130 lb
12
PR: 130 (57 days ago) [100%]
M10-274 sets
50 lb
8
70 lb
8
90 lb
8
110 lb
8
PR: 130 (57 days ago) [85%]
T9-164 sets
50 lb
12
60 lb
12
70 lb
12
80 lb
12
PR: 130 (57 days ago) [62%]
M8-254 sets
50 lb
12
70 lb
12
90 lb
12
110 lb
12
PR: 130 (57 days ago) [85%]