Dumbbell Face Pull is a beginner compound pull using dumbbell, bench. It loads Shoulders.
Muscles worked
- Primary: Shoulders
- Secondary: Traps, Back
Setup
- Take dumbbell, bench with a grip you can finish. Chest up, shoulders away from the ears.
How to do it
- Pull the load to the intended contact point. Squeeze Shoulders.
- Lower to a full stretch without dumping the shoulders forward.
Coaching cues
- Elbows first, not a wrist yank.
- Keep the torso angle honest.
Common mistakes
- Shrugging the traps and shortening the range. Depress the scapulae, then pull.
Related lifts
- Arnold Press Shoulders
- Barbell Front Raise Shoulders
- Barbell Push Press Shoulders
- Barbell Upright Row Shoulders
- Barbell Z Press Shoulders
- Behind the Back Barbell Overhead Press Shoulders
MyCoach programs the Dumbbell Face Pull into your plan, tracks every set, and answers “am I doing this right?” with your real numbers.
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