Dumbbell face pull

Purpose

• excellent rear delt and upper back developer
• targets rotator cuff muscles for shoulder health
• great for improving posture and counteracting forward shoulder position

Execution

Stand or sit with dumbbells in hand, arms extended forward at shoulder height with palms facing down. Position your elbows slightly bent and at shoulder height.

• pull the dumbbells toward your face, leading with the elbows
• simultaneously rotate your hands outward (external rotation)
• bring the dumbbells alongside your ears with thumbs pointing backward
• control the return to the starting position, maintaining tension

Feel free to cheat the weight back as needed to perform extra repetitions. Can also be performed lying face-down on an incline bench for increased stability and isolation.