This exercise involves using dumbbells to perform a bent over face pull, which targets the upper back and shoulders. The movement involves pulling the weights towards the face while keeping the elbows high and squeezing the shoulder blades together.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Strengthens the upper back muscles, including the rhomboids, traps, and rear deltoids
- Improves posture by pulling the shoulders back and down
- Helps prevent shoulder injuries by strengthening the rotator cuff muscles
- Increases shoulder mobility and flexibility
- Can be modified to target different areas of the upper back and shoulders
- Can be done with minimal equipment, making it a convenient exercise to do at home or while traveling
How to perform
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Bring the dumbbells up to your shoulders, with your palms facing each other.
- Keeping your elbows high, pull the dumbbells back towards your face, squeezing your shoulder blades together.
- Pause for a moment, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Back
Primary
Traps
Primary
Posterior Deltoid
Primary
Shoulder
Primary
Forearms
Primary