Shoulders · Dumbbell
Dumbbell Bent Over Face Pull
How to do the dumbbell bent over face pull, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Hinge forward at the hips with a dumbbell in each hand, arms hanging toward the floor. Pull the dumbbells up toward your face level with elbows high and wide, squeezing your shoulder blades together, then lower under control.
- 1Feel your rear delts and upper back working as you pull the dumbbells
- 2high and wide
- 3Keep your elbows up and squeeze your shoulder blades together at the top
- 4Hold a flat back and stable hinge so your upper back does the work
Common mistakes
- Do not round your back or stand up to heave the weights
- Avoid shrugging your shoulders toward your ears
- Do not drop the dumbbells fast; control the lowering each rep
Muscles worked
The dumbbell bent over face pull mainly works the rear delts, with the upper traps, mid traps, side delts, lats, lower back, and external rotators assisting.
- Rear DeltsPrimary
- Upper TrapsSupport
- Mid TrapsSupport
- Side DeltsSupport
- LatsSupport
- Lower BackSupport
- External RotatorsSupport
- BicepsMinor
- ForearmsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the dumbbell bent over face pull for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.