Dumbbell face pull

Muscle group

Shoulders

Equipment

Dumbbell

Primary muscles

Rear delts, Upper back

Secondary muscles

Biceps

1. Set an incline bench to about 45 degrees and lie chest-down, holding dumbbells with your arms hanging straight down and palms facing your feet.
2. Pull the dumbbells toward your ears by driving your elbows out and back, focusing on squeezing your shoulder blades together at the top.
3. Slowly lower the weights back to the starting position under control, feeling a stretch in your rear delts before starting the next rep.