Incline Dumbbell Face Pull

Technique

How to perform Incline Dumbbell Face Pull

1. Set a bench to roughly 30 to 45 degrees and lie chest-down with your feet braced on the floor.
2. Hold a dumbbell in each hand with your palms facing each other and let your arms hang beneath your shoulders.
3. Row the dumbbells toward your head by bending your elbows and moving your upper arms out to the sides.
4. As your elbows approach shoulder level, rotate your upper arms so your forearms move upward and your thumbs turn behind you.
5. Keep your chest supported and neck in line with your torso rather than lifting your head to meet the weights.
6. Reverse the rotation and lower the arms under control to the hanging start position.

Programming relevance

Muscles involved

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