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Dumbbell Face Pull with External Rotation

Angle-Based Images: Dumbbell Face Pull with External Rotation Video
Angle-Based Images: Dumbbell Face Pull with External Rotation Video
Angle-Based Images: Dumbbell Face Pull with External Rotation Video
Angle-Based Images: Dumbbell Face Pull with External Rotation Video
Angle-Based Images: Dumbbell Face Pull with External Rotation Video
Dumbbell Face Pull with External Rotation: Step 1
Step 1 Grab a pair of dumbbells with an overhand grip and sit on an incline bench, your chest against the padding. Fully extend your arms in front of you so the dumbbells are hanging straight down.
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Dumbbell Face Pull with External Rotation: Step 2
Step 2 Contract the shoulder blades and row the weights, letting the elbows flare at a right angle from your sides. Your knuckles should be facing the ground.
Dumbbell Face Pull with External Rotation: Step 3
Step 3 Bend at the elbows, bringing your forearms parallel with your shoulders. Hold for a one-count, then reverse the motions and return to the starting position.

Progressions & Variations

Tips

Avoid letting your shoulders round forward. Instead, squeeze the shoulder blades together.

Avoid letting the dumbbells hang below your neck. Instead, be sure to pull the dumbbells all the way up.

Related Exercises

  • Strength Exercises
  • Back Exercises
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