Dumbbell Face Pull

What is Dumbbell Rear Delt Raise:

The Dumbbell Face Pull is an isolation exercise that strengthens the posterior deltoids and key scapular retractors while also engaging the rotator cuff. Performed with a neutral grip and a pulling motion toward the face, it emphasizes horizontal abduction and external rotation, making it a valuable movement for shoulder health, posture improvement, and balanced upper-body development.

Key Benefits:

  • Size and Strength: Targets the posterior deltoids, middle traps, and rhomboids, promoting muscle growth and strength improvement.
  • Joint Stability: Enhances shoulder stability by engaging supporting muscles throughout the movement, contributing to joint health and injury prevention.
  • Functional Strength: Improves shoulder extension, horizontal shoulder abduction, and scapular retraction strength, and overall fitness, translating to improved performance in daily activities and sports.

Variations:

  • Dumbbell Front Raise: An isolation exercise that primarily targets the anterior deltoids. Performed standing, the movement involves raising dumbbells forward to shoulder height.
  • Dumbbell Lateral Raise: An isolation exercise that emphasizes the lateral deltoids. Executed by lifting dumbbells out to the sides until shoulder level.
  • Dumbbell Rear Delt Raise: An isolation movement that targets the posterior deltoids. Typically performed bent over, it involves raising dumbbells outward in a reverse fly motion.

How to perform Dumbbell Raises:

  • Starting Position: Stand with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip. Hinge forward slightly at the hips so your torso is angled. Let your arms hang straight down in front of you.
  • Execution: Lead the movement by pulling your elbows outward and back, bringing the dumbbells toward the sides of your face while externally rotating your shoulders. Keep elbows high (above wrist level) throughout the pull for optimal rear delt and upper back engagement. Pause briefly at the top before lowering the dumbbells under control to the starting position.
  • Repetition: Repeat the movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the bottom before initiating the lift.
  • Exhale: Exhale at the top/contracted position.
  • Shallow Breaths: Avoid holding your breath for too long, and inhale/exhale throughout the movement as necessary.
  • Scapular Movement: Actively retract and externally rotate the shoulders during the pull to maximize rear‑delt and traps recruitment.
  • Arm Path & Elbow Position: Pull the dumbbells upward and slightly outward toward the sides of your face, leading with the elbows and rotating the shoulders externally so palms end up facing forward at the top. Keep upper arms roughly parallel to the floor at peak contraction.
  • Foot Placement & Setup: Stand with feet shoulder‑width apart, holding a dumbbell in each hand with a neutral grip. Hinge slightly at the hips and keep a soft bend in the knees. Let the arms hang down in front of you, palms facing each other.
  • Grip Consistency: Maintain a firm, neutral grip on the dumbbells — wrists should stay straight throughout the movement.
  • Posture & Alignment: Keep your chest up, spine neutral, and core braced. Avoid shrugging your shoulders or letting them roll forward.
  • Core Engagement: Brace your core to stabilize your torso and prevent unnecessary sway.
  • Avoid Excessive Bouncing: Lift and lower the dumbbells with control. Avoid using momentum or jerking the weight.
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    Additional Information:

    Ways to make it easier:

    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Decreasing the Weight

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Increasing the Weight