Dumbbell face pull
- 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.
- Pull the dumbbells toward your ears by driving your elbows out and back, focusing on squeezing your shoulder blades together at the top.
- Slowly lower the weights back to the starting position under control, feeling a stretch in your rear delts before starting the next rep.
Tips
- Drive your elbows outward and upward rather than pulling the dumbbells straight back, so your upper arms finish roughly parallel to the floor at the top of the movement.
- Keep your chest in contact with the bench throughout the set so your torso stays stable and the movement comes entirely from your arms and shoulders.
- Lower the dumbbells at a controlled pace until your arms are fully extended and you feel a stretch in your rear delts before beginning the next rep.
Common mistakes
- Flaring the elbows too far forward rather than out to the sides causes the movement to resemble a row, reducing the involvement of the rear delts.
- Lifting the chest off the bench to generate momentum shortens the range of motion and takes the load away from the target muscles.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
