Dumbbell Bent Over Face Pull

Muscles worked

Setup

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
2. Hinge at the hips until your torso is at a 45-degree angle or nearly parallel to the floor, maintaining a flat back and slight bend in the knees.
3. Let the dumbbells hang directly beneath your shoulders with your arms fully extended and palms facing your legs.

How to do it

1. Pull the dumbbells toward your forehead or ears by flaring your elbows out wide and high.
2. As you pull, rotate your forearms upward so that your knuckles face behind you at the top of the movement.
3. Exhale as you pull the weights up, pause for a second to feel the contraction in your upper back, and inhale as you slowly lower them to the starting position.
4. Maintain a controlled 2-1-2 tempo (2 seconds up, 1 second hold, 2 seconds down).

Form checklist

• Keep your spine neutral and avoid rounding your lower back or neck.
• Ensure your elbows stay higher than your wrists throughout the entire pulling phase.
• Avoid using momentum or swinging your torso to lift the weights.
• Keep your core engaged to stabilize your lower back during the hinge.

Pro tips

• Focus on 'pulling the dumbbells apart' as they approach your face to maximize rear delt engagement.
• Initiate the movement by retracting your shoulder blades rather than just pulling with your biceps.
• Imagine trying to show someone behind you the palms of your hands at the peak of the rep to ensure proper external rotation.

Make it harder

• Add a 3-second isometric hold at the top of each repetition to increase time under tension.
• Perform the movement while lying chest-down on an incline bench set to 30-45 degrees to eliminate all lower body momentum.

Frequently asked

What muscles does the dumbbell bent over face pull work?

The dumbbell bent over face pull primarily targets the trapezius, and also works the biceps, forearms, and rhomboids as secondary muscles.

What equipment do you need for the dumbbell bent over face pull?

The dumbbell bent over face pull uses dumbbell.

Is the dumbbell bent over face pull good for beginners?

The dumbbell bent over face pull is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Archer Pull-UpAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Chin Up From KneeIntermediate · biceps, lats, and trapezius