Dumbbell Bent-Over Face Pull

oec:dumbbell-bent-over-face-pull

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.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Bent-Over Dumbbell Face Pull, Standing Dumbbell Face Pull, Dumbbell Bent Over Face Pull

How to do it

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.

Movement

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

Pulling the dumbbells into the chest or abdomen like a standard bent-over row.: Flare your elbows wide and pull toward your eye line to prioritize the rear delts and external rotators.
Using excessive body momentum or bouncing the torso to heave the weight up.: Select lighter dumbbells and maintain a rigid, stationary hip hinge throughout each repetition.
Failing to externally rotate at the top, leaving the forearms hanging low.: Actively rotate your wrists and thumbs backward so the dumbbells end beside your ears with forearms roughly vertical.

Safety

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.

Muscles

Rear deltoid prime mover
Infraspinatus prime mover
Middle trapezius synergist
Rhomboids synergist
Teres minor synergist
Biceps brachii synergist
Erector spinae stabilizer
Hamstrings stabilizer

Joints

Shoulder: Horizontal abduction, External rotation
Shoulder blade: Retraction
Elbow: Flexion
Lumbar spine: Isometric stabilization
Hip: Isometric stabilization

Details

Movement: Horizontal pull
Modality: Hypertrophy, Strength
Mechanics: compound
Force: pull
Laterality: bilateral
Kinetic chain: open
Level: intermediate
Equipment: Dumbbell
Record: Repetitions and Load
Load: external, per implement

variation of Cable Face Pull
substitute for Cable Face Pull
substitute for Band Face Pull
variation of Dumbbell Rear Delt Row
substitute for Dumbbell Bent-Over Row to External Rotation

Sources

wger: Dumbbell Bent Over Face Pull, by AlucardEvil40 (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

dumbbell-bent-over-face-pull.json