Face pull — Muscles Worked & RPE Load Guide
Face pull targets Shoulders, Upper Back as primary movers (1.0× set credit) alongside Traps (0.5× synergist credit). Constant cable tension at peak lengthened position.
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Shoulders (Deltoids) | Primary (1.0× set) | 45% | 8–22 sets/wk (MRV 26) | 2–6x / week · Evidence |
| Upper Back (Rhomboids / Mid-Traps) | Primary (1.0× set) | 40% | 10–20 sets/wk (MRV 24) | 2–4x / week · Evidence |
| Traps (Upper & Mid Trapezius) | Secondary (0.5× set) | 15% | 6–18 sets/wk (MRV 26) | 2–4x / week · Evidence |
Face pull Worked Wathan RPE Prescription Table (kg)
Worked kg values computed for Face pull using a worked 30.0 kg reference 1RM (Cable) rounded to 2.5 kg cable increments. Mechanics: Pulley-guided continuous line of pull; resistance curve: Constant cable tension at peak lengthened position.
| Reps | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7 |
|---|---|---|---|---|---|
| 3 reps | 0 kg (83%) | 0 kg (83%) | 0 kg (83%) | 0 kg (83%) | 0 kg (75%) |
| 5 reps | 0 kg (83%) | 0 kg (75%) | 0 kg (75%) | 0 kg (75%) | 0 kg (75%) |
| 8 reps | 0 kg (75%) | 0 kg (75%) | 0 kg (75%) | 0 kg (67%) | 0 kg (67%) |
| 10 reps | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) |
| 12 reps | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) | 0 kg (58%) |
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Face pull volume and e1RM records on zero-login Wrapped CSV upload.
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| A comparative electromyographical investigation of muscle utilization patterns using various hand positions during the lat pull-down. | Signorile (2002) · Journal of strength and conditioning research | PubMed 12423182 ↗ |
| Grip width and forearm orientation effects on muscle activity during the lat pull-down. | Lusk (2010) · Journal of strength and conditioning research | PubMed 20543740 ↗ |
| Surface electromyographic activation patterns and elbow joint motion during a pull-up, chin-up, or perfect-pullup™ rotational exercise. | Youdas (2010) · Journal of strength and conditioning research | PubMed 21068680 ↗ |