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Primary
Secondary
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 | 6-8 | 2-3 min |
| Hypertrophy | 3-4 | 10-15 | 45-60s |
| Endurance | 3 | 15-25 | 30s |
| Fat Loss | 3 | 12-20 | 30-45s |
Add Face Pull to your workout. FitCommit tracks sets, reps, and calories burned.
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2
cal/min light
3
cal/min moderate
5
cal/min vigorous
Portable warmup version
No cable needed
Dumbbell alternative
Yes. Face Pull burns approximately 3 calories per minute at moderate intensity. Combined with a calorie deficit, regular training supports fat loss while preserving muscle.
The most common mistakes include using too much weight and pulling rope to chest not face. Focus on controlled form with appropriate weight to avoid injury.
Weight selection depends on your goal. For strength, use a weight that challenges you for 3-5 reps. For hypertrophy, choose a weight allowing 8-12 controlled reps with 1-2 reps in reserve.
Good alternatives include Band Face Pull, Prone Y-Raise, Reverse Fly. Each variation shifts the emphasis slightly while targeting similar muscle groups.
Build muscle and lose fat at the same time
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Deficit levels with timelines and calorie targets for fat loss
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