Shoulders
Dumbbell Bent Over Face Pull
A precise isolation movement designed to build rear deltoid strength and improve postural alignment using a hinge pattern.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.