Description
A strength training exercise that targets the upper back and shoulder muscles.
How to Do Dumbbell Bent Over Face Pull
- 1Setup
Stand with your feet hip-width apart, holding a dumbbell in each hand with an overhand grip, palms facing your body.
- 2Setup
Hinge at your hips, keeping your back straight and core engaged, until your torso is nearly parallel to the floor, allowing the dumbbells to hang directly below your shoulders.
- 3
Initiate the movement by pulling the dumbbells up and back towards your face, leading with your elbows.
- 4
Squeeze your shoulder blades together at the top of the movement, aiming to get your elbows higher than your hands and slightly externally rotated.
- 5
Slowly lower the dumbbells back to the starting position with control, resisting gravity throughout the eccentric phase.
Tips
- Focus on squeezing your shoulder blades together as if trying to pinch a pencil between them to maximize rear deltoid and upper back engagement.
- Keep your wrists straight and avoid letting them flex or extend excessively, which can reduce tension on the target muscles.
- Maintain a stable torso throughout the movement; avoid swinging the dumbbells or using momentum to lift the weight.
- Imagine pulling the dumbbells apart as you bring them towards your face to emphasize external rotation and better activate the rear deltoids.
Common Mistakes
- ×Rounding the back: Avoid rounding your lower back during the bent-over position by engaging your core and maintaining a neutral spine throughout the exercise.
- ×Using too much momentum: Do not swing the dumbbells or use your lower back to initiate the pull; instead, focus on controlled, deliberate muscle contractions from your upper back and shoulders.
- ×Elbows dropping: Ensure your elbows stay high and lead the movement as you pull, preventing the exercise from becoming a bicep curl and effectively targeting the rear deltoids.
Variations
Dumbbell Face Down Lying Shoulder Press
Strengthen your shoulders with the Dumbbell Face Down Lying Shoulder Press. This unique variation isolates the deltoids for effective muscle growth and
Dumbbell Seated Bent Over Rear Delt Row
Target your rear deltoids with the seated bent-over rear delt row. Strengthen your posterior shoulders for improved posture and balanced muscle
Dumbbell Seated Bent Over Alternate Rear Delt Fly
Target and sculpt your rear deltoids with the seated bent-over alternate dumbbell rear delt fly.
Dumbbell Bent Over Alternate Rear Delt Fly
Build strong, defined rear deltoids with the Dumbbell Bent Over Alternate Rear Delt Fly.
Related Exercises
Dumbbell Standing Bent Arm Lateral raise
Strengthen and sculpt your medial deltoids with the Dumbbell Standing Bent Arm Lateral Raise.
Dumbbell W press
Sculpt powerful shoulders and improve stability with the Dumbbell W Press. This unique overhead movement targets your deltoids and traps effectively.
Dumbbell Incline Shoulders Press
Target your deltoids, upper chest, and triceps with the dumbbell incline shoulder press.
Dumbbell Alternate Lateral Raise
Build wider, stronger shoulders with the Dumbbell Alternate Lateral Raise. This isolation exercise targets the lateral deltoids for improved shoulder cap
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Kettlebell Around Head Rotation
Build shoulder mobility and stability by rotating a kettlebell around your head in a controlled circular path.
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