Back exercise

Dumbbell Face Pull

How to do the Dumbbell Face Pull with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Grab a pair of dumbbells with an overhand grip and sit on an incline bench, your chest against the padding. Fully extend your arms in front of you so the dumbbells are hanging straight down. Contract the shoulder blades and row the weights, letting the elbows flare at a right…
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Illustration showing the Dumbbell Face Pull
Targets

Muscles worked

Back muscle Back Primary Biceps muscle Biceps Secondary Forearms muscle Forearms Secondary
Gear

Equipment

Dumbbells Dumbbells
Technique

How to do the Dumbbell Face Pull

  1. 1 Grab a pair of dumbbells with an overhand grip and sit on an incline bench, your chest against the padding. Fully extend your arms in front of you so the dumbbells are hanging straight down. Contract the shoulder blades and row the weights, letting the elbows flare at a right angle from your sides. Your knuckles should be facing the ground.
  2. 2 Bend at the elbows, bringing your forearms parallel with your shoulders. Hold for a one-count, then reverse the motions and return to the starting position.