Dumbbell Face Pull

A rear-delt and upper-back exercise performed by pulling dumbbells toward the face with a wide elbow path.

How to do it

1. Stand or sit holding a dumbbell in each hand with arms extended forward.
2. Bend your elbows and pull the dumbbells toward your face.
3. Flare your elbows out wide to shoulder height.
4. Squeeze your rear delts and upper back at the peak.
5. Lower the dumbbells back under control.
6. Repeat for the desired number of reps.

Tips

• 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.

Muscles

Primary: Rear deltoid, Rhomboids

Secondary: Biceps, Traps