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Exercise guide
Dumbbell Face Pull
A rear-delt and upper-back exercise performed by pulling dumbbells toward the face with a wide elbow path.
What this exercise works
- Muscles
- posterior deltoid · rhomboids · biceps brachii · trapezius
- Goals
- hypertrophy
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand or sit holding a dumbbell in each hand with arms extended forward.
- Bend your elbows and pull the dumbbells toward your face.
- Flare your elbows out wide to shoulder height.
- Squeeze your rear delts and upper back at the peak.
- Lower the dumbbells back under control.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Lead with your elbows, not your hands.
- Keep your upper arms roughly parallel to the floor.
- Use a lighter weight to prioritize form over load.