Dumbbell Bent Over Face Pull

Dumbbell Bent Over Face Pull


This exercise involves using dumbbells to perform a bent over face pull, which targets the upper back and shoulders. The movement involves pulling the weights towards the face while keeping the elbows high and squeezing the shoulder blades together.

Muscle Group

Equipment Required

Dumbbell Bent Over Face Pull Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Bring the dumbbells up to your shoulders, with your palms facing each other.
  4. Keeping your elbows high, pull the dumbbells back towards your face, squeezing your shoulder blades together.
  5. Pause for a moment, then slowly lower the dumbbells back to the starting position.
  6. Repeat for the desired number of reps.

Dumbbell Bent Over Face Pull Form & Visual

Dumbbell Bent Over Face Pull

Dumbbell Bent Over Face Pull Benefits

  • Strengthens the upper back muscles, including the rhomboids, traps, and rear deltoids
  • Improves posture by pulling the shoulders back and down
  • Helps prevent shoulder injuries by strengthening the rotator cuff muscles
  • Increases shoulder mobility and flexibility
  • Can be modified to target different areas of the upper back and shoulders
  • Can be done with minimal equipment, making it a convenient exercise to do at home or while traveling

Dumbbell Bent Over Face Pull Muscles Worked

  • Rhomboids
  • Trapezius
  • Posterior deltoids
  • Rotator cuff muscles
  • Forearms (grip strength)

Dumbbell Bent Over Face Pull Variations & Alternatives