Face Pull – Rope vs Prone Dumbbell Around-the-Worlds

Side-by-side comparison of Face Pull – Rope and Prone Dumbbell Around-the-Worlds. See which exercise suits your training goals, equipment, and fitness level.

Face Pull – Rope

Prone Dumbbell Around-the-Worlds

Attribute	Face Pull – Rope	Prone Dumbbell Around-the-Worlds
Primary Muscle	Traps	Traps
Secondary Muscles	Lats	None
Equipment	Cable, Rope	Dumbbells, Bench
MET Value	3.5	2.5
Calories (30 min, 70 kg)	≈ 123 cal	≈ 88 cal
Video Quality	4K	4K
Male & Female	Male only	Yes
Multiple Angles	Yes	Yes

When to choose Face Pull – Rope

Choose Face Pull – Rope when you have access to Cable, Rope and want a structured exercise for Traps. With a higher MET value (3.5 vs 2.5), Face Pull – Rope burns more calories per minute.

Full Face Pull – Rope guide →

When to choose Prone Dumbbell Around-the-Worlds

Choose Prone Dumbbell Around-the-Worlds when you have access to Dumbbells, Bench and want a structured exercise for Traps. Prone Dumbbell Around-the-Worlds has a lower MET value (2.5), more accessible for beginners or recovery sessions.

Full Prone Dumbbell Around-the-Worlds guide →

The Verdict

Both Face Pull – Rope and Prone Dumbbell Around-the-Worlds effectively target Traps. They differ in equipment: Face Pull – Rope uses cable, rope, while Prone Dumbbell Around-the-Worlds uses dumbbells, bench. The best choice depends on your goals, equipment, and program. Many coaches include both for complete development..

Frequently Asked Questions

Is Face Pull – Rope better than Prone Dumbbell Around-the-Worlds?

Neither is universally better. Face Pull – Rope (MET 3.5) and Prone Dumbbell Around-the-Worlds (MET 2.5) serve different purposes. Face Pull – Rope uses cable, rope and targets Traps, while Prone Dumbbell Around-the-Worlds uses dumbbells, bench and targets Traps. Choose based on your goals and available equipment.

Can I replace Face Pull – Rope with Prone Dumbbell Around-the-Worlds?

Yes, both target Traps, making them reasonable substitutes. Consider the equipment requirements (Cable, Rope vs Dumbbells, Bench) and consult a qualified coach before making changes to your program.

Which burns more calories, Face Pull – Rope or Prone Dumbbell Around-the-Worlds?

Face Pull – Rope burns approximately 123 cal/30 min vs 88 cal/30 min for Prone Dumbbell Around-the-Worlds (based on a 70 kg person).

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