Dumbbell Bent Over Face Pull

Category

Shoulders

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Posterior Deltoids, Trapezius, Rhomboids

Secondary muscles

Biceps Brachii

How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip (palms facing back). Bend at your hips and knees to lower your torso until it is parallel to the floor, keeping your back straight.
2. Let the dumbbells hang directly below your shoulders, elbows slightly bent.
3. Pull the dumbbells upward to the ceiling, bending your elbows and bringing them as high as possible and facing outward. Make sure to lead the dumbbells at face level.
4. Lower the dumbbells back to the starting position with a controlled motion. Repeat for the desired number of repetitions.

Form tips

• Avoid using momentum; perform the movement slowly and with control to maximize muscle engagement.
• Breathe out as you pull the dumbbells towards your face and breathe in as you lower them back down.
• Use a weight that allows you to perform the exercise with proper form without straining.