Bent Over Dumbbell Face Pull — how to, muscles worked, alternatives

How to do the Bent Over Dumbbell Face Pull

Stand with your feet hip-width apart, holding a dumbbell in each hand.
Push your hips back and lower your torso, keeping a slight bend in your knees.
Pull the dumbbells up toward your face, driving your elbows out wide and high.
Slowly lower the dumbbells back to the starting position.

Full technique — 7 steps

Stand with feet about hip-width apart and hold a dumbbell in each hand at your sides.
Hinge at the hips until your torso is inclined forward, keeping your spine neutral and knees slightly bent.
Let the dumbbells hang below your shoulders with arms straight and palms facing behind you.
Tighten your stomach and set your shoulders down without standing the torso up.
Pull the dumbbells up toward your face by driving your elbows out wide and high.
Finish with the dumbbells beside your head and your elbows above the level of your back.
Lower the dumbbells back under your shoulders until your elbows are fully extended, keeping the torso position fixed.

Common mistakes

Turning it into a row
Shrugging shoulders toward ears
Standing up during each rep
Swinging the dumbbells upward
Rounding through the lower back

Form cues

Keep elbows flared
Drive elbows up
Feel rear delts working
Keep torso angle fixed
Keep shoulders out of ears
Let arms fully hang

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

Easier Half Kneeling Resistance Band Row Beginner
Easier Chest Supported Dumbbell Rear Delt Row Beginner
This exercise Bent Over Dumbbell Face Pull Intermediate

Too hard for now? Start with the Chest Supported Dumbbell Rear Delt Row.

Quick answers

What muscles does the Bent Over Dumbbell Face Pull work?

Primary: Rear delts 9/10, Upper back 8/10. Also works: Rhomboids 6/10, Traps 6/10, Infraspinatus 5/10, Biceps 4/10.

When should I do the Bent Over Dumbbell Face Pull in a workout?

Accessory. Goes after the main lifts. ≈ 7 min with rest.

How many sets and reps of the Bent Over Dumbbell Face Pull?

Strength: 3–4 sets of 8–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Bent Over Dumbbell Face Pull?

Suspension trainer: Single Arm Suspension Trainer Rear Delt Row, Suspension Trainer Face Pull. Kettlebell: Kettlebell Rear Delt Row. Resistance bands: Chest Supported Resistance Band Row. Barbell: Chest Supported Barbell Row.