Dumbbell Bent-Over Face Pull
Strengthen your upper back and improve posture with the Dumbbell Bent-Over Face Pull. A great exercise for shoulder health.
The Dumbbell Bent-Over Face Pull is a compound exercise that mainly works the shoulders and traps, with help from the biceps and forearms. You'll need: dumbbells.
Required Equipment
Dumbbell Bent-Over Face Pull Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Upper Traps (trapezius, upper fibers)
Secondary
Biceps (biceps brachii); Inner Forearm (wrist flexors)
Dumbbell Bent-Over Face Pull Variations and Alternatives
How to do the Dumbbell Bent-Over Face Pull
Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
Bend at your hips and knees, leaning forward until your torso is nearly parallel to the floor, and let the dumbbells hang directly beneath your shoulders, palms facing each other.
Keep a slight bend in your elbows and your back straight, maintaining a neutral spine and bracing your core.
Exhale as you pull the dumbbells towards your face, flaring your elbows out to the sides. Your upper arms should be parallel to the ground at the end of the movement.
In a controlled manner, reverse the motion and bring the dumbbells back to the starting position as you inhale.
Perform the desired number of repetitions and sets.
Remember to use weights that allow you to perform the exercise with proper form and without straining. It's important to keep the movement controlled, especially on the way down, to maximize muscle engagement and minimize the risk of injury.
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Dumbbell Bent-Over Face Pull FAQs
What muscles does the Dumbbell Bent-Over Face Pull work?
The Dumbbell Bent-Over Face Pull mainly works the shoulders and traps, with help from the biceps and forearms. The main muscles are the posterior deltoid and trapezius.
What equipment do you need for the Dumbbell Bent-Over Face Pull?
Dumbbells.
Is the Dumbbell Bent-Over Face Pull a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Bent-Over Face Pull go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Bent-Over Face Pull variations and alternatives?
Similar exercises include the Bent-Over Shoulder Pendulum, Cable Standing Single-Arm Face Pull, Chest & Back Pull and Dumbbell Reverse Bent-Over Row.
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