Dumbbell Bent Over Face Pull
Description
The dumbbell bent-over face pull is a rear deltoid exercise performed bent over where you pull dumbbells up toward your face with elbows high and wide. It targets the rear delts, rhomboids, and upper traps. It mimics the cable face pull with dumbbells.
Muscle Group
Equipment Required
Dumbbell Bent Over Face Pull Instructions
- Stand with feet hip-width apart. Hold dumbbells with a neutral grip.
- Hinge at the hips until your torso is roughly 45 degrees to the floor.
- Let the dumbbells hang with arms extended.
- Row the dumbbells up toward your face by driving your elbows up and wide.
- End with elbows at shoulder height or higher, dumbbells near your face.
- Squeeze your rear delts and upper traps at the top.
- Lower under control.
- Use light to moderate weight. Aim for 12 to 15 reps.
Dumbbell Bent Over Face Pull Form & Visual
Dumbbell Bent Over Face Pull Benefits
- Targets the rear delts and upper traps
- Mimics cable face pull with dumbbells
- Builds posture and shoulder balance
- No cable machine needed
- Simple setup
- Excellent warm-up or isolation exercise
Dumbbell Bent Over Face Pull Muscles Worked
- Posterior deltoid
- Trapezius (upper and middle)
- Rhomboids
- Infraspinatus
- Biceps brachii
Dumbbell Bent Over Face Pull Variations & Alternatives
- Cable Face Pull
- Dumbbell Rear Delt Fly
- DB Seated Bent-Over Rear Delt Row
- Band Pull-Apart
- Incline Bench Face Pull
