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Dumbbell Bent Over Face Pull

Dumbbell Bent Over Face Pull

The Dumbbell Bent Over Face Pull is a fantastic exercise that targets multiple muscles in the upper body, particularly the rear delts, traps, and upper back. It is a great movement for improving posture, strengthening weak upper back muscles, and enhancing overall shoulder stability. To perform the Dumbbell Bent Over Face Pull, you will need a pair of dumbbells and some open space. Begin by standing with your feet hip-width apart, maintaining a slight bend in your knees. Hold a dumbbell in each hand, palms facing toward each other. Bend at the waist, keeping your back flat and your core engaged, until your torso is almost parallel to the floor. From this position, start by retracting your shoulder blades and pulling the dumbbells up and back towards your face. Your elbows should be higher than your hands as you initiate the pull. As you squeeze your shoulder blades together and lift the dumbbells, remember to maintain a 90-degree angle at your elbows. Pause for a second at the top of the movement and then slowly lower the dumbbells back to the starting position. It is important to maintain proper form throughout the exercise to maximize its benefits and prevent injury. Avoid using excessive momentum or jerking motions, and focus on the mind-muscle connection to ensure that you are engaging the target muscles effectively. Remember to select an appropriate weight that allows you to perform the exercise with proper form while still feeling challenged. Incorporating the Dumbbell Bent Over Face Pull into your upper body workout routine can help you develop a strong and well-rounded physique. Aim for 3 to 4 sets of 10 to 12 repetitions, with a brief rest period of 45 to 60 seconds between sets. As with any exercise, gradually increase the weight as you become stronger and more comfortable with the movement. Always listen to your body and make modifications as needed to suit your individual fitness level. Happy training!


  • Stand with your feet shoulder-width apart and hold a dumbbell in each hand, using an overhand grip.
  • Bend your knees slightly and hinge forward at the hips, keeping your back flat and core engaged. Your torso should be almost parallel to the ground.
  • Bring your elbows up and out to the sides, so that your upper arms are parallel to the ground and your forearms are perpendicular to the ground.
  • Squeeze your shoulder blades together and pull the dumbbells towards your face, leading with your elbows. Keep your elbows higher than your forearms throughout the movement.
  • Pause for a moment at the top of the movement, feeling the contraction in your upper back.
  • Slowly lower the dumbbells back to the starting position, maintaining control and keeping your back flat.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to maximize results and prevent injury.
  • Increase the weight gradually to challenge your muscles and promote strength gains.
  • Incorporate a combination of high and low rep ranges to improve muscular endurance and hypertrophy.
  • Engage your core and maintain a neutral spine throughout the movement to stabilize your body.
  • Breathe out as you pull the dumbbells toward your face and breathe in as you lower them back to starting position.
  • Add variation by trying different hand positions such as neutral or pronated grip to target different muscles.
  • Do not use momentum or swing your body while performing the exercise. Maintain control and stability throughout.
  • For optimal results, include this exercise as part of a well-rounded strength training routine that targets different muscle groups.
  • Prioritize recovery by allowing sufficient rest between sets and incorporating proper nutrition and hydration into your routine.

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