Dumbbell Face Pull

Dumbbell Face Pull is a beginner compound pull using dumbbell, bench. It loads Shoulders.

Why this lift

The Dumbbell Face Pull is a beginner compound pull lift. It primarily loads Shoulders. Traps, Back help. You need dumbbell, bench. Most programs place it near the start of a session, while you are fresh. You may also hear it called Dumbbell Face Pulls.

Presses and raises cover the delts. A little lateral-raise volume goes further than turning every press into a max attempt. If you are new to the gym, learn it with a light load and keep it.

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

1. Pull the load to the intended contact point. Squeeze Shoulders.
2. 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.

How to program it

Treat the Dumbbell Face Pull as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

If the Dumbbell Face Pull does not agree with you, Arnold Press trains Shoulders with a different setup.

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

FAQ

What muscles does the Dumbbell Face Pull work?

The Dumbbell Face Pull works Shoulders (primary), Traps, Back (secondary).

What equipment do I need for the Dumbbell Face Pull?

You need dumbbell, bench.

Is the Dumbbell Face Pull suitable for beginners?

Yes. The Dumbbell Face Pull is marked beginner in this catalog. Start lighter than you think and film one set from the side.