Dumbbell Bent Over Face Pull

Dumbbell Bent Over Face Pull: So führst du sie aus

1. 1Hold a dumbbell in each hand with a neutral or overhand grip and stand with your feet about hip-width apart.
2. 2Hinge forward at the hips until your torso is close to parallel with the floor, keeping a slight bend in your knees and a flat back.
3. 3Let the dumbbells hang straight down beneath your shoulders with your arms extended and your core braced.
4. 4Pull the dumbbells up toward your forehead, leading with your elbows and driving them high and wide out to the sides.
5. 5Externally rotate so the dumbbells finish near the sides of your face, squeezing your rear delts and pulling your shoulder blades together.
6. 6Pause briefly at the top with your upper arms roughly in line with your shoulders.
7. 7Lower the dumbbells back to the start under control, keeping tension on your rear delts and upper back.
8. 8Complete your reps, then stand up by driving through your hips and set the dumbbells down.

Technik-Tipps

• Keep your elbows higher than your wrists throughout the pull so the work stays on your rear delts and upper back rather than your lats.
• Use a lighter weight than you would for a row — this is a high-rep, control-focused movement, not a heavy strength lift.
• Maintain a flat, neutral spine and a braced core for the whole set to protect your lower back in the hinged position.
• Pause and squeeze at the top of each rep to build the mind-muscle connection with the rear delts.

Häufige Fehler

• Using too much weight, which forces you to swing and shrug instead of isolating the rear delts and upper back.
• Letting the elbows drop low so the movement turns into a row that shifts the load onto the lats.
• Rounding the lower back in the hinge, which loads the spine and raises injury risk.
• Rushing the reps and using momentum, which removes tension from the target muscles and reduces the benefit.

Häufig gestellte Fragen