Incline Dumbbell Face Pull

Technique

How to perform Incline Dumbbell Face Pull

1. Adjust an incline bench to roughly 30–45 degrees and lie face‑down with your chest supported, feet anchored on the floor and a dumbbell in each hand using a neutral grip (palms facing each other).
2. Allow your arms to hang straight down beneath your shoulders, brace your core, and retract your shoulder blades slightly to set your upper back - this is your starting position.
3. Exhale as you pull the dumbbells toward your face, flaring your elbows out to about 90 degrees and externally rotating your shoulders so your thumbs point behind you at the top of the motion.
4. Pause briefly when the weights reach head level, squeezing your rear delts and upper‑back muscles while keeping your neck neutral and torso still.
5. Inhale as you slowly lower the dumbbells back to the starting position under control, fully extending your arms without letting the weights swing or rest on the floor.
6. Repeat for the prescribed repetitions.

Programming relevance

Muscles involved

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