deltsdumbbell
dumbbell bent over face pull
dumbbell bent over face pull is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand with your feet about hip-width apart and hinge forward until your torso is close to parallel with the floor.
Step 2. Let the dumbbells hang below your shoulders with your palms facing in and a soft bend in your elbows.
Step 3. Keep your spine long, your neck neutral, and your knees slightly bent so the hinge stays fixed.
Step 4. Brace your midsection and pull your shoulders away from your ears before the first rep.
Step 5. Drive your elbows out and up as you pull the dumbbells toward the upper chest or sides of your face.
Step 6. Finish the pull with the dumbbells near shoulder height and a brief squeeze between the shoulder blades.
Step 7. Lower the dumbbells slowly until your arms are straight again and the weights are hanging under your shoulders.
Step 8. Keep your torso still, breathe out as you pull, and inhale as you lower for the next rep.
Muscles & body parts
Primary muscles
delts
Secondary muscles
upper backtrapeziusrhomboids
Primary body parts
shoulders
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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