Strength

Dumbbell Face Pull

The Dumbbell Face Pull is an excellent workout for healthy shoulders and upper back. Ideal for those who spend hours sitting or using a computer, it helps improve posture, muscle balance, and enhances shoulder strength.
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Dumbbell Face Pull instructions
Step-by-step instructions
1
Stand in a stable position, with your feet shoulder-width apart and a light dumbbell in each hand.
2
Raise your arms to be in line with your shoulders, with your elbows being bent at a 90 degree angle and the dumbbells in front of your face.
3
Pull your elbows back past your ears, maintaining the 90 degree bend as if you were trying to pull the dumbbells away from each other.
4
Pause briefly at the top, then lower your arms in a controlled manner back to the starting position.
5
Avoid using your body or moving your elbows up and down. Maintain full control during the entire movement.
Stand in a stable position, with your feet shoulder-width apart and a light dumbbell in each hand.
Raise your arms to be in line with your shoulders, with your elbows being bent at a 90 degree angle and the dumbbells in front of your face.
Pull your elbows back past your ears, maintaining the 90 degree bend as if you were trying to pull the dumbbells away from each other.
Pause briefly at the top, then lower your arms in a controlled manner back to the starting position.
Avoid using your body or moving your elbows up and down. Maintain full control during the entire movement.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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