Incline dumbbell face pull
- Lie chest-down on an incline bench set to 30–45 degrees, holding a pair of dumbbells with your arms hanging straight down.
- Pull the dumbbells up toward your face while flaring your elbows high and wide, bringing your hands up beside your ears.
- Squeeze your rear delts and upper back at full contraction, then slowly lower the dumbbells back down under control.
Tips
- As you pull, lead with your elbows rather than your hands, driving them up and out to the sides so they finish well above shoulder height at the top of the movement.
- Keep your chest in contact with the bench throughout the set so your torso stays fixed and the movement is isolated to your arms and upper back.
- Lower the dumbbells at a controlled pace until your arms are fully extended before beginning the next repetition, completing the full range of the movement.
Common mistakes
- Pulling the dumbbells straight back toward the hips instead of up toward the face causes the elbows to stay low and the movement to resemble a row rather than a face pull.
- Lifting the chest off the bench to generate momentum shortens the range of motion and changes the body position the exercise is built around.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
