I'm interested in
Visual demonstration of the Dumbbell Bent Over Face Pull exercise

Protected preview

Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Shoulders Trapezius
Secondary muscles
Biceps
Equipment
Dumbbells
Exercise guide

Dumbbell Bent Over Face Pull

4 steps Updated 29/08/2026

Dumbbell Bent Over Face Pull is a free weights exercise targeting Shoulders (Posterior Deltoids), Upper Back (Trapezius, Rhomboids) using Dumbbells.

Step by step

How to perform it

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip (palms facing back). Bend at your hips and knees to lower your torso until it is parallel to the floor, keeping your back straight.
  2. Let the dumbbells hang directly below your shoulders, elbows slightly bent.
  3. Pull the dumbbells upward to the ceiling, bending your elbows and bringing them as high as possible and facing outward. Make sure to lead the dumbbells at face level.
  4. Lower the dumbbells back to the starting position with a controlled motion. Repeat for the desired number of repetitions.
Continue from here
Visual demonstration of the Armless Prayer Stretch exercise Armless Prayer Stretch Shoulders · Trapezius Visual demonstration of the Back and Shoulder Stretch exercise Back and Shoulder Stretch Shoulders · Trapezius Visual demonstration of the Back and Shoulders Stretch exercise Back and Shoulders Stretch Shoulders · Trapezius Visual demonstration of the Backhand Raise exercise Backhand Raise Shoulders · Trapezius

Last updated: 29/08/2026

Back to all exercises
Dumbbell Bent Over Face Pull

Add it to your program

Build a program

We use cookies to improve your experience on our website. You can accept all cookies, reject non-essential cookies or customize your preferences.
By selecting "Accept", you agree to the Privacy policy & cookies

Customize settings
Accept
Cookie Settings
Essential Cookies

These cookies are required for the website to function correctly and are therefore always enabled. They include cookies that support secure navigation, regulatory compliance and core services. They do not require user consent.

Performance Cookies (Google Analytics)

We use third-party cookies (Google Analytics) solely to analyze traffic and improve website performance. We take measures to protect your data, including IP address anonymization. These cookies collect anonymous information about the pages you visit, your device and your browser. They are used only with your consent.

Advertising and Social Media Cookies

Social media cookies allow you to connect to social networks and share content from our website. Advertising cookies help personalize ads based on your interests. They may involve processing personal data and require your explicit consent. If you disable them, you may see less relevant advertising or be unable to share content on social networks.