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Dumbbell Bent Over Face Pull

Step by step instructions, muscle activation and variants for the Dumbbell Bent Over Face Pull.

MediumRear shoulders

About this exercise

A dumbbell variation of the face pull performed in a bent-over hip-hinge position, targeting the rear deltoids and upper back. By mimicking the face-pull pulling path with dumbbells while hinged forward, it develops posterior shoulder strength without the need for a cable machine.

How to Perform

  • Hold a dumbbell in each hand with a neutral grip and stand with feet hip-width apart
  • Hinge at the hips until your torso is roughly parallel to the floor, maintaining a neutral spine
  • Let the dumbbells hang directly below your shoulders with arms fully extended
  • Drive your elbows upward and outward, pulling the dumbbells toward your face while separating your hands
  • Aim to bring your thumbs toward your ears with your upper arms roughly parallel to the floor
  • Pause at the top and squeeze the rear deltoids and upper traps
  • Lower the dumbbells slowly back to the hanging position

Muscle Activation

Primary
Rear shoulders
Secondary
TrapeziusMiddle back

Common Mistakes

Common mistakes content is coming soon.

About the Dumbbell Bent Over Face Pull

The Dumbbell Bent Over Face Pull is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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