Face Pulls

Advanced
Chest, Triceps, Shoulders Step or Box
Strength

Benefits

Strengthens shoulders

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 5 sets of 15 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
56
Average BPM
142
85% of max
Max BPM
168

Heart Rate Reserve: 77% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

2,549
Calories
461.9g
Carbs
185.3g
Protein
123.1g
Fats

Micronutrients

Sugar: 43.3g
Sodium: 704.3mg
Cholesterol: 174.8mg
Serving: 377.3g

Meal Preparation

Method: Boiled
Prep: 16 min
Cook: 75 min

Calorie Balance Analysis

Calorie Intake
2,549
from food
Calories Burned
1,805
during workout
Net Balance: +744 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,041 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 3.5 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
54 years
Gender
Female
Weight
83.3 kg
Height
1.86 m
BMI
24.1
Normal
Body Fat
25.3%
Lean Mass
62.3 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 3.5 liters of water daily.

Related Exercises