Dumbbell Face Pull

Technique

How to perform Dumbbell Face Pull

1. Stand with a light dumbbell in each hand and hinge at your hips until your torso is nearly parallel to the floor, keeping your knees softly bent.
2. Let your arms hang beneath your shoulders with your palms facing each other and hold your torso position steady.
3. Pull your elbows outward and upward toward shoulder level as your shoulder blades move toward each other.
4. With your elbows bent and wide, rotate your upper arms so your forearms and the dumbbells move toward the sides of your head, rather than just twisting your wrists.
5. Finish with your hands beside your head and your torso still, without adding an overhead press.
6. Reverse the shoulder rotation and lower your arms under control to the hanging start.

Programming relevance

Muscles involved

Primary targets: Posterior Deltoid, Infraspinatus, Rhomboid Major, Teres Minor, Trapezius.