Dumbbell Bent Over Face Pull Guide | Build Stronger Shoulders
Master the dumbbell bent over face pull with our step-by-step guide. Improve your posture and target your rear deltoids with this effective shoulder exercise.
How to Perform
- Stand with your feet shoulder-width apart holding a dumbbell in each hand with a neutral grip.
- Hinge forward at the hips while maintaining a flat back until your torso is nearly parallel to the floor.
- Allow the dumbbells to hang directly beneath your shoulders with your arms fully extended.
- Pull the dumbbells toward your forehead by flaring your elbows out to the sides in a wide arc.
- Squeeze your shoulder blades together at the top of the movement when the weights are level with your ears.
- Lower the weights slowly back to the starting position while maintaining tension in the rear deltoids.
- Complete the desired number of repetitions while keeping your neck neutral and your core engaged.
Common Mistakes
- Using excessive momentum by swinging the torso up and down.
- Pulling the weights toward the chest instead of the face.
- Allowing the lower back to round during the hinge position.
- Shrugging the shoulders toward the ears during the contraction.
Muscles Worked
Primary movers
- Shoulders
Stabilizers
- Upper Back
- Rear Deltoids
- Trapezius
- Rhomboids
Related Guides
- Arm Raises (T/Y/I) — Shoulders
- Arnold Press — Shoulders
- Australian pull-ups — Shoulders
Shoulders · Shoulders