Face Pull (Dumbbell)

A shoulder health and posterior chain exercise where you pull dumbbells toward your face at chest height, emphasizing rear shoulders and rotator cuff muscles.

Instructions

1. Stand with your feet hip-width apart holding dumbbells at arm’s length in front of you at chest height.
2. Pull the dumbbells toward your face by driving your elbows outward and backward.
3. Focus on pulling your elbows back rather than pulling with your arms.
4. Continue pulling until the dumbbells are near your face and your elbows are at approximately 90 degrees.
5. Pause briefly and squeeze your shoulder blades together.
6. Lower the dumbbells back to the starting position with control.
7. Repeat for the prescribed number of repetitions.

Tips

• This exercise emphasizes the rear deltoids and rotator cuff for shoulder health
• Drive your elbows back and keep them high throughout the movement
• Avoid using heavy weights; focus on controlled movement and proper form
• This exercise is excellent for prehab and shoulder stability
• The higher pulling motion targets the posterior chain effectively
• Keep your core engaged and maintain an upright posture
• This exercise should be part of a balanced shoulder training program