Exercise / 090Animation available
Strength / Dumbbell
Dumbbell Face Pull
A rear-delt and upper-back exercise performed by pulling dumbbells toward the face with a wide elbow path.
Equipment
Dumbbell
Experience
intermediate
Movement
isolation
Instructions
- 01
Stand or sit holding a dumbbell in each hand with arms extended forward.
- 02
Bend your elbows and pull the dumbbells toward your face.
- 03
Flare your elbows out wide to shoulder height.
- 04
Squeeze your rear delts and upper back at the peak.
- 05
Lower the dumbbells back under control.
- 06
Repeat for the desired number of reps.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
