Dumbbell High Pull vs Cable Face Pull Strength Standards
Compare your dumbbell high pull and cable face pull against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Use each exercise's canonical input: Weight of one dumbbell for Dumbbell High Pull and Selected cable-stack weight for Cable Face Pull. Use – Movement is performed using two dumbbells simultaneously and a bilateral rope face pull from a stable stance with the rope drawn toward the face, elbows out, hands separating, and controlled return. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell High Pull vs Cable Face Pull Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell high pull and cable face pull to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your dumbbell high pull and cable face pull.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Dumbbell High Pull / Cable Face Pull, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Dumbbell High Pull vs Cable Face Pull Standards
How to read the table: The first number is Dumbbell High Pull; the second is Cable Face Pull. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 64 / 17 lb 29 / 7.7 kg | 101 / 28 lb 45.8 / 12.7 kg | 137 / 43 lb 62.1 / 19.5 kg | 174 / 62 lb 78.9 / 28.1 kg |
| 130 lb 59 kg | 68 / 18 lb 30.8 / 8.2 kg | 106 / 30 lb 48.1 / 13.6 kg | 144 / 46 lb 65.3 / 20.9 kg | 183 / 65 lb 83 / 29.5 kg |
| 140 lb 63.5 kg | 71 / 19 lb 32.2 / 8.6 kg | 112 / 31 lb 50.8 / 14.1 kg | 152 / 48 lb 68.9 / 21.8 kg | 193 / 69 lb 87.5 / 31.3 kg |
| 150 lb 68 kg | 74 / 20 lb 33.6 / 9.1 kg | 117 / 32 lb 53.1 / 14.5 kg | 159 / 50 lb 72.1 / 22.7 kg | 202 / 72 lb 91.6 / 32.7 kg |
| 160 lb 72.6 kg | 78 / 21 lb 35.4 / 9.5 kg | 122 / 34 lb 55.3 / 15.4 kg | 166 / 53 lb 75.3 / 24 kg | 210 / 75 lb 95.3 / 34 kg |
| 170 lb 77.1 kg | 81 / 21 lb 36.7 / 9.5 kg | 127 / 35 lb 57.6 / 15.9 kg | 173 / 55 lb 78.5 / 24.9 kg | 219 / 78 lb 99.3 / 35.4 kg |
| 180 lb 81.6 kg | 84 / 22 lb 38.1 / 10 kg | 132 / 37 lb 59.9 / 16.8 kg | 179 / 57 lb 81.2 / 25.9 kg | 228 / 81 lb 103.4 / 36.7 kg |
| 190 lb 86.2 kg | 87 / 23 lb 39.5 / 10.4 kg | 137 / 38 lb 62.1 / 17.2 kg | 186 / 59 lb 84.4 / 26.8 kg | 236 / 84 lb 107 / 38.1 kg |
| 200 lb 90.7 kg | 90 / 24 lb 40.8 / 10.9 kg | 142 / 39 lb 64.4 / 17.7 kg | 192 / 61 lb 87.1 / 27.7 kg | 244 / 87 lb 110.7 / 39.5 kg |
| 210 lb 95.3 kg | 93 / 25 lb 42.2 / 11.3 kg | 146 / 41 lb 66.2 / 18.6 kg | 199 / 63 lb 90.3 / 28.6 kg | 252 / 90 lb 114.3 / 40.8 kg |
| 220 lb 99.8 kg | 96 / 25 lb 43.5 / 11.3 kg | 151 / 42 lb 68.5 / 19.1 kg | 205 / 65 lb 93 / 29.5 kg | 260 / 93 lb 117.9 / 42.2 kg |
| 230 lb 104.3 kg | 99 / 26 lb 44.9 / 11.8 kg | 156 / 43 lb 70.8 / 19.5 kg | 211 / 67 lb 95.7 / 30.4 kg | 268 / 95 lb 121.6 / 43.1 kg |
| 240 lb 108.9 kg | 102 / 27 lb 46.3 / 12.2 kg | 160 / 44 lb 72.6 / 20 kg | 217 / 69 lb 98.4 / 31.3 kg | 276 / 98 lb 125.2 / 44.5 kg |
| 250 lb 113.4 kg | 104 / 28 lb 47.2 / 12.7 kg | 165 / 46 lb 74.8 / 20.9 kg | 223 / 71 lb 101.2 / 32.2 kg | 283 / 101 lb 128.4 / 45.8 kg |
| 260 lb 117.9 kg | 107 / 28 lb 48.5 / 12.7 kg | 169 / 47 lb 76.7 / 21.3 kg | 229 / 73 lb 103.9 / 33.1 kg | 291 / 104 lb 132 / 47.2 kg |
| 270 lb 122.5 kg | 110 / 29 lb 49.9 / 13.2 kg | 173 / 48 lb 78.5 / 21.8 kg | 235 / 75 lb 106.6 / 34 kg | 298 / 106 lb 135.2 / 48.1 kg |
| 280 lb 127 kg | 113 / 30 lb 51.3 / 13.6 kg | 177 / 49 lb 80.3 / 22.2 kg | 241 / 76 lb 109.3 / 34.5 kg | 306 / 109 lb 138.8 / 49.4 kg |
| 290 lb 131.5 kg | 115 / 30 lb 52.2 / 13.6 kg | 182 / 50 lb 82.6 / 22.7 kg | 247 / 78 lb 112 / 35.4 kg | 313 / 111 lb 142 / 50.3 kg |
| 300 lb 136.1 kg | 118 / 31 lb 53.5 / 14.1 kg | 186 / 52 lb 84.4 / 23.6 kg | 252 / 80 lb 114.3 / 36.3 kg | 320 / 114 lb 145.1 / 51.7 kg |
Women’s Dumbbell High Pull vs Cable Face Pull Standards
How to read the table: The first number is Dumbbell High Pull; the second is Cable Face Pull. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 39 / 8 lb 17.7 / 3.6 kg | 62 / 14 lb 28.1 / 6.4 kg | 87 / 23 lb 39.5 / 10.4 kg | 112 / 34 lb 50.8 / 15.4 kg |
| 110 lb 49.9 kg | 41 / 9 lb 18.6 / 4.1 kg | 66 / 15 lb 29.9 / 6.8 kg | 93 / 24 lb 42.2 / 10.9 kg | 120 / 36 lb 54.4 / 16.3 kg |
| 120 lb 54.4 kg | 44 / 9 lb 20 / 4.1 kg | 70 / 16 lb 31.8 / 7.3 kg | 98 / 26 lb 44.5 / 11.8 kg | 127 / 38 lb 57.6 / 17.2 kg |
| 130 lb 59 kg | 46 / 10 lb 20.9 / 4.5 kg | 74 / 16 lb 33.6 / 7.3 kg | 104 / 27 lb 47.2 / 12.2 kg | 134 / 40 lb 60.8 / 18.1 kg |
| 140 lb 63.5 kg | 49 / 11 lb 22.2 / 5 kg | 77 / 17 lb 34.9 / 7.7 kg | 109 / 29 lb 49.4 / 13.2 kg | 140 / 42 lb 63.5 / 19.1 kg |
| 150 lb 68 kg | 51 / 11 lb 23.1 / 5 kg | 81 / 18 lb 36.7 / 8.2 kg | 114 / 30 lb 51.7 / 13.6 kg | 147 / 44 lb 66.7 / 20 kg |
| 160 lb 72.6 kg | 53 / 11 lb 24 / 5 kg | 85 / 19 lb 38.6 / 8.6 kg | 119 / 31 lb 54 / 14.1 kg | 153 / 46 lb 69.4 / 20.9 kg |
| 170 lb 77.1 kg | 55 / 12 lb 24.9 / 5.4 kg | 88 / 20 lb 39.9 / 9.1 kg | 124 / 33 lb 56.2 / 15 kg | 160 / 48 lb 72.6 / 21.8 kg |
| 180 lb 81.6 kg | 58 / 12 lb 26.3 / 5.4 kg | 91 / 20 lb 41.3 / 9.1 kg | 129 / 34 lb 58.5 / 15.4 kg | 166 / 50 lb 75.3 / 22.7 kg |
| 190 lb 86.2 kg | 60 / 13 lb 27.2 / 5.9 kg | 95 / 21 lb 43.1 / 9.5 kg | 133 / 35 lb 60.3 / 15.9 kg | 172 / 52 lb 78 / 23.6 kg |
| 200 lb 90.7 kg | 62 / 13 lb 28.1 / 5.9 kg | 98 / 22 lb 44.5 / 10 kg | 138 / 36 lb 62.6 / 16.3 kg | 178 / 53 lb 80.7 / 24 kg |
| 210 lb 95.3 kg | 64 / 14 lb 29 / 6.4 kg | 101 / 23 lb 45.8 / 10.4 kg | 143 / 38 lb 64.9 / 17.2 kg | 184 / 55 lb 83.5 / 24.9 kg |
| 220 lb 99.8 kg | 66 / 14 lb 29.9 / 6.4 kg | 105 / 23 lb 47.6 / 10.4 kg | 147 / 39 lb 66.7 / 17.7 kg | 190 / 57 lb 86.2 / 25.9 kg |
| 230 lb 104.3 kg | 68 / 15 lb 30.8 / 6.8 kg | 108 / 24 lb 49 / 10.9 kg | 152 / 40 lb 68.9 / 18.1 kg | 195 / 59 lb 88.5 / 26.8 kg |
| 240 lb 108.9 kg | 70 / 15 lb 31.8 / 6.8 kg | 111 / 25 lb 50.3 / 11.3 kg | 156 / 41 lb 70.8 / 18.6 kg | 201 / 60 lb 91.2 / 27.2 kg |
How Your Dumbbell High Pull vs Cable Face Pull Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the dumbbell high pull strength level
The standards use the sex-specific thresholds from the individual Dumbbell High Pull tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the cable face pull strength level
The standards use the sex-specific face pull thresholds from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to move more displayed resistance without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the dumbbell high pull | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the cable face pull | Use selected-stack estimated max and adjust targets to exact bodyweight with the two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Dumbbell High Pull and Cable Face Pull Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the cable face pull standard is higher; below zero means the dumbbell high pull standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
50.8 → 93.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the cable face pull standard minus the dumbbell high pull standard. A plus sign means the cable face pull standard is higher. A minus sign means the dumbbell high pull standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −47 lb −21.3 kg | −73 lb −33.1 kg | −94 lb −42.6 kg | −112 lb −50.8 kg |
| 130 lb 59 kg | −50 lb −22.6 kg | −76 lb −34.5 kg | −98 lb −44.4 kg | −118 lb −53.5 kg |
| 140 lb 63.5 kg | −52 lb −23.6 kg | −81 lb −36.7 kg | −104 lb −47.1 kg | −124 lb −56.2 kg |
| 150 lb 68 kg | −54 lb −24.5 kg | −85 lb −38.6 kg | −109 lb −49.4 kg | −130 lb −58.9 kg |
| 160 lb 72.6 kg | −57 lb −25.9 kg | −88 lb −39.9 kg | −113 lb −51.3 kg | −135 lb −61.3 kg |
| 170 lb 77.1 kg | −60 lb −27.2 kg | −92 lb −41.7 kg | −118 lb −53.6 kg | −141 lb −63.9 kg |
| 180 lb 81.6 kg | −62 lb −28.1 kg | −95 lb −43.1 kg | −122 lb −55.3 kg | −147 lb −66.7 kg |
| 190 lb 86.2 kg | −64 lb −29.1 kg | −99 lb −44.9 kg | −127 lb −57.6 kg | −152 lb −68.9 kg |
| 200 lb 90.7 kg | −66 lb −29.9 kg | −103 lb −46.7 kg | −131 lb −59.4 kg | −157 lb −71.2 kg |
| 210 lb 95.3 kg | −68 lb −30.9 kg | −105 lb −47.6 kg | −136 lb −61.7 kg | −162 lb −73.5 kg |
| 220 lb 99.8 kg | −71 lb −32.2 kg | −109 lb −49.4 kg | −140 lb −63.5 kg | −167 lb −75.7 kg |
| 230 lb 104.3 kg | −73 lb −33.1 kg | −113 lb −51.3 kg | −144 lb −65.3 kg | −173 lb −78.5 kg |
| 240 lb 108.9 kg | −75 lb −34.1 kg | −116 lb −52.6 kg | −148 lb −67.1 kg | −178 lb −80.7 kg |
| 250 lb 113.4 kg | −76 lb −34.5 kg | −119 lb −53.9 kg | −152 lb −69 kg | −182 lb −82.6 kg |
| 260 lb 117.9 kg | −79 lb −35.8 kg | −122 lb −55.4 kg | −156 lb −70.8 kg | −187 lb −84.8 kg |
| 270 lb 122.5 kg | −81 lb −36.7 kg | −125 lb −56.7 kg | −160 lb −72.6 kg | −192 lb −87.1 kg |
| 280 lb 127 kg | −83 lb −37.7 kg | −128 lb −58.1 kg | −165 lb −74.8 kg | −197 lb −89.4 kg |
| 290 lb 131.5 kg | −85 lb −38.6 kg | −132 lb −59.9 kg | −169 lb −76.6 kg | −202 lb −91.7 kg |
| 300 lb 136.1 kg | −87 lb −39.4 kg | −134 lb −60.8 kg | −172 lb −78 kg | −206 lb −93.4 kg |
How Women’s Dumbbell High Pull and Cable Face Pull Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
35.4 → 64 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the cable face pull standard minus the dumbbell high pull standard. A plus sign means the cable face pull standard is higher. A minus sign means the dumbbell high pull standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −31 lb −14.1 kg | −48 lb −21.7 kg | −64 lb −29.1 kg | −78 lb −35.4 kg |
| 110 lb 49.9 kg | −32 lb −14.5 kg | −51 lb −23.1 kg | −69 lb −31.3 kg | −84 lb −38.1 kg |
| 120 lb 54.4 kg | −35 lb −15.9 kg | −54 lb −24.5 kg | −72 lb −32.7 kg | −89 lb −40.4 kg |
| 130 lb 59 kg | −36 lb −16.4 kg | −58 lb −26.3 kg | −77 lb −35 kg | −94 lb −42.7 kg |
| 140 lb 63.5 kg | −38 lb −17.2 kg | −60 lb −27.2 kg | −80 lb −36.2 kg | −98 lb −44.4 kg |
| 150 lb 68 kg | −40 lb −18.1 kg | −63 lb −28.5 kg | −84 lb −38.1 kg | −103 lb −46.7 kg |
| 160 lb 72.6 kg | −42 lb −19 kg | −66 lb −30 kg | −88 lb −39.9 kg | −107 lb −48.5 kg |
| 170 lb 77.1 kg | −43 lb −19.5 kg | −68 lb −30.8 kg | −91 lb −41.2 kg | −112 lb −50.8 kg |
| 180 lb 81.6 kg | −46 lb −20.9 kg | −71 lb −32.2 kg | −95 lb −43.1 kg | −116 lb −52.6 kg |
| 190 lb 86.2 kg | −47 lb −21.3 kg | −74 lb −33.6 kg | −98 lb −44.4 kg | −120 lb −54.4 kg |
| 200 lb 90.7 kg | −49 lb −22.2 kg | −76 lb −34.5 kg | −102 lb −46.3 kg | −125 lb −56.7 kg |
| 210 lb 95.3 kg | −50 lb −22.6 kg | −78 lb −35.4 kg | −105 lb −47.7 kg | −129 lb −58.6 kg |
| 220 lb 99.8 kg | −52 lb −23.5 kg | −82 lb −37.2 kg | −108 lb −49 kg | −133 lb −60.3 kg |
| 230 lb 104.3 kg | −53 lb −24 kg | −84 lb −38.1 kg | −112 lb −50.8 kg | −136 lb −61.7 kg |
| 240 lb 108.9 kg | −55 lb −25 kg | −86 lb −39 kg | −115 lb −52.2 kg | −141 lb −64 kg |
Dumbbell High Pull and Cable Face Pull Exercises Used by This Calculator
This calculator uses a strict dumbbell high pull test and a strict bilateral rope face pull. Use strict canonical Dumbbell High Pull and Cable Face Pull tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Dumbbell High Pull setup and load convention
– Movement is performed using two dumbbells simultaneously – Exercise begins from a dead stop or controlled hang position – Explosive hip extension must initiate the movement – Dumbbells must travel vertically close to the torso throughout the pull – Elbows must rise above the wrists at the top position – Dumbbells must reach at least lower chest height for the rep to count – Both dumbbells must move symmetrically with synchronized timing – Torso position must remain controlled without excessive backward lean – Knees and hips may extend explosively as part of the movement – Movement is classified as an explosive pull, not a strict upright row – Controlled lowering phase required between repetitions – No excessive swinging, looping, or outward dumbbell drift allowed – No jumping, push pressing, rebending of the knees, or overhead continuation allowed – No torso whip, exaggerated layback, or momentum-assisted arm lifting allowed – Feet must remain planted throughout the movement – Allowed equipment: dumbbells only – Disallowed variation 1: barbell high pulls – Disallowed variation 2: dumbbell snatches – Disallowed variation 3: dumbbell cleans – Disallowed variation 4: partial-range pulls that do not reach lower chest height – Disallowed variation 5: alternating single-arm dumbbell high pulls – Disallowed variation 6: swing-style reps using exaggerated momentum or looping dumbbell paths – Rep is complete when both dumbbells reach at least lower chest height under control with synchronized elbow position and stable torso alignment
Pull the rope toward the face without torso momentum
Enter the displayed cable-stack weight without pulley correction. Keep a stable stance, draw the rope toward the face with elbows out and hands separating, and return under control. Do not enter straight-bar rows, rear-delt flyes, pulldowns, single-arm pulls, partial reps, or torso-driven reps.
Enter one recent Dumbbell High Pull result and one recent Cable Face Pull result
Use each exercise’s canonical input: Weight of one dumbbell for Dumbbell High Pull and Selected cable-stack weight for Cable Face Pull.
Related Tools
- Dumbbell High Pull — View the individual Dumbbell High Pull standards and next strength-level target.
- Face Pull — View the individual Cable Face Pull standards and next strength-level target.
- Dumbbell Reverse Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Reverse Fly — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Seated Cable Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Seated Row — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.