Dumbbell Bent Over Face Pull

Strengthen your rear deltoids, rhomboids, and traps with the Dumbbell Bent Over Face Pull. This exercise improves posture and shoulder health.

IntermediateShoulders Dumbbell

Movement: Compound
Force: Pull
Per set: 45s
Rest: 30s

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Variations of Dumbbell Bent Over Face Pull

Isolation

Dumbbell Face Down Lying Shoulder Press

Shoulders · Dumbbell

Intermediate

Compound

Dumbbell Seated Bent Over Rear Delt Row

Shoulders · Deltoid Posterior · Dumbbell

Intermediate

Isolation

Dumbbell Seated Bent Over Alternate Rear Delt Fly

Shoulders · Dumbbell

Intermediate

Isolation

Dumbbell Bent Over Alternate Rear Delt Fly

Shoulders · Deltoid Posterior · Dumbbell

Intermediate

Description

A strength training exercise that targets the upper back and shoulder muscles.

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How to do Dumbbell Bent Over Face Pull

01
Setup
Stand with your feet hip-width apart, holding a dumbbell in each hand with an overhand grip, palms facing your body.
02
Setup
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.
03
Initiate the movement by pulling the dumbbells up and back towards your face, leading with your elbows.
04
Squeeze your shoulder blades together at the top of the movement, aiming to get your elbows higher than your hands and slightly externally rotated.
05
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.

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Questions

Is Dumbbell Bent Over Face Pull good for beginners?

Dumbbell Bent Over Face Pull is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Dumbbell Bent Over Face Pull?

You need Dumbbell to perform Dumbbell Bent Over Face Pull. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Dumbbell Bent Over Face Pull?

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.

What are common mistakes when doing Dumbbell Bent Over Face Pull?

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.