{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Bent-Over Dumbbell Face Pull",
      "kind": "common"
    },
    {
      "text": "Standing Dumbbell Face Pull",
      "kind": "common"
    },
    {
      "text": "Dumbbell Bent Over Face Pull",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-posterior",
        "role": "prime-mover"
      },
      {
        "muscle": "infraspinatus",
        "role": "prime-mover"
      },
      {
        "muscle": "trapezius-middle",
        "role": "synergist"
      },
      {
        "muscle": "rhomboids",
        "role": "synergist"
      },
      {
        "muscle": "teres-minor",
        "role": "synergist"
      },
      {
        "muscle": "biceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "hamstrings",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "horizontal-abduction",
          "external-rotation"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "retraction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "horizontal-pull"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "transverse",
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "1639"
  },
  "id": "oec:dumbbell-bent-over-face-pull",
  "instructions": {
    "setup": [
      "Stand tall holding a light dumbbell in each hand with an overhand grip.",
      "Hinge forward at the hips with a flat back and soft knees until your torso is roughly 45 degrees to nearly parallel to the floor.",
      "Allow your arms to hang naturally beneath your shoulders."
    ],
    "steps": [
      "Initiate the movement by retracting your shoulder blades and pulling your elbows wide and high.",
      "Rotate your forearms upward as you pull so the dumbbells finish outside your ears or temples at the top of the range.",
      "Pause briefly at peak contraction, actively squeezing your upper back and rear shoulders.",
      "Lower the dumbbells under control back to the hanging starting position, feeling a stretch across your upper back."
    ],
    "breathing": "Inhale as you lower the dumbbells; exhale forcefully as you pull and externally rotate toward your face.",
    "cues": [
      "Lead with the knuckles and elbows, not the forearms.",
      "Show your hands to the ceiling at the top.",
      "Keep your chest proud and spine neutral throughout."
    ],
    "common_faults": [
      {
        "fault": "Pulling the dumbbells into the chest or abdomen like a standard bent-over row.",
        "correction": "Flare your elbows wide and pull toward your eye line to prioritize the rear delts and external rotators."
      },
      {
        "fault": "Using excessive body momentum or bouncing the torso to heave the weight up.",
        "correction": "Select lighter dumbbells and maintain a rigid, stationary hip hinge throughout each repetition."
      },
      {
        "fault": "Failing to externally rotate at the top, leaving the forearms hanging low.",
        "correction": "Actively rotate your wrists and thumbs backward so the dumbbells end beside your ears with forearms roughly vertical."
      }
    ],
    "safety": {
      "precautions": [
        "Use conservative loading to avoid stressing the rotator cuff tendons and compromising spinal stability.",
        "Maintain a neutral lumbar spine to prevent lower-back strain while in the hinged position."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Dumbbell Bent-Over Face Pull",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Dumbbell Bent Over Face Pull",
        "url": "https://wger.de/en/exercise/1639/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "AlucardEvil40"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:cable-face-pull"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-face-pull"
    },
    {
      "type": "substitute-for",
      "target": "oec:band-face-pull"
    },
    {
      "type": "variation-of",
      "target": "oec:dumbbell-rear-delt-row"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-bent-over-row-to-external-rotation"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "position": "bent-over",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A bent-over horizontal pull targeting the rear deltoids, upper back, and rotator cuff by pulling dumbbells toward the face with high elbows and external shoulder rotation."
}