Strength

Dumbbell Face Pull

The Dumbbell Face Pull is an excellent workout for healthy shoulders and upper back. Ideal for those who spend hours sitting or using a computer, it helps improve posture, muscle balance, and enhances shoulder strength.
View all exercises
Dumbbell Face Pull instructions
Step-by-step instructions
1
Stand in a stable position, with your feet shoulder-width apart and a light dumbbell in each hand.
2
Raise your arms to be in line with your shoulders, with your elbows being bent at a 90 degree angle and the dumbbells in front of your face.
3
Pull your elbows back past your ears, maintaining the 90 degree bend as if you were trying to pull the dumbbells away from each other.
4
Pause briefly at the top, then lower your arms in a controlled manner back to the starting position.
5
Avoid using your body or moving your elbows up and down. Maintain full control during the entire movement.
Stand in a stable position, with your feet shoulder-width apart and a light dumbbell in each hand.
Raise your arms to be in line with your shoulders, with your elbows being bent at a 90 degree angle and the dumbbells in front of your face.
Pull your elbows back past your ears, maintaining the 90 degree bend as if you were trying to pull the dumbbells away from each other.
Pause briefly at the top, then lower your arms in a controlled manner back to the starting position.
Avoid using your body or moving your elbows up and down. Maintain full control during the entire movement.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Barbell Overhead Press with trainwell
Barbell Overhead Press
The Barbell Overhead Press is a key exercise for shoulder and arm strength. It enhances upper body stability by lifting a barbell from chest to head level.
Try it out
Strength
Band Leg Abduction with trainwell
Band Leg Abduction
Band Leg Abduction is a low-impact workout focused on hip and outer thigh muscles. Stand and move your leg against a band's resistance for improved strength, stability, and balance in these areas.
Try it out
Bodyweight
Bodyweight Overhead Lunge Hold with trainwell
Bodyweight Overhead Lunge Hold
The Bodyweight Overhead Lunge Hold boosts leg and core strength, enhances stability, and refines balance. This exercise, involving a stationary lunge with arms above head, works quads, hamstrings, glutes and core.
Try it out
Start your fitness journey today
Enjoying exercises like Dumbbell Face Pull, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer