How to Do Dumbbell Bent Over Face Pull

Dumbbell Bent Over Face Pull is a shoulders exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Bent Over Face Pull

  1. 01Hinge at the hips with a flat back and let the dumbbells hang with an overhand grip.
  2. 02Pull the dumbbells toward your forehead by flaring the elbows wide and high.
  3. 03Rotate the wrists slightly outward at the top of the pull to engage the external rotators.
  4. 04Lower the dumbbells back to the starting point with full control of the descent.
  5. 05Inhale during the descent and exhale as the weights travel toward the face.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Bent Over Face Pull

Primary Stabiliser Inactive

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Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Pull the dumbbells toward the ears while keeping the elbows higher than the wrists to maximize rear deltoid recruitment.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Bent Over Face Pull questions

What muscles does Dumbbell Bent Over Face Pull work?

Dumbbell Bent Over Face Pull is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Dumbbell Bent Over Face Pull correctly?

Hinge at the hips with a flat back and let the dumbbells hang with an overhand grip. Pull the dumbbells toward your forehead by flaring the elbows wide and high. Rotate the wrists slightly outward at the top of the pull to engage the external rotators. Lower the dumbbells back to the starting point with full control of the descent. Inhale during the descent and exhale as the weights travel toward the face.

What is the A90 coach tip for Dumbbell Bent Over Face Pull?

Pull the dumbbells toward the ears while keeping the elbows higher than the wrists to maximize rear deltoid recruitment.

Is Dumbbell Bent Over Face Pull suitable for beginners?

Dumbbell Bent Over Face Pull is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Bent Over Face Pull?

Dumbbell Bent Over Face Pull uses dumbbell.

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