How To Do Dumbbell Face Pull Properly

With many variations for the face pull exercise, Dumbbell Face Pull exercise proves effective for shoulder development and for muscle symmetry.

The exercise helps eliminate shoulder tension and stiffness that you get when you are glued on that laptop screen for a good number of hours in a day.

Incorporating the exercise in your workout plan proves beneficial to your upper body development and shoulder strength.

HOW TO DO DUMBBELL FACE PULL PROPERLY

Choose dumbbell weights that best match your fitness ability. For any assistance or injury, inform your trainer/gym instructor.

  • Grab the two dumbbells in an overhand grip, each on one hand and lie on the inclined padded bench facing it (on your front).
  • Rest shoulders on the padding and let the dumbbells hang straight down. Stretch out your legs and have your toes planted firmly on the ground and back straight. This is your starting position.
  • Inhale and contract your shoulder blades (Traps) as you lift the weights in a row motion. Stick your elbows out and in line with the shoulders. Your knuckles should be facing the floor.
  • Hold the position while maintaining the muscle contraction then exhale as you go back to your starting position.
  • Do the workout in a slow and controlled motion so that your breathing is controlled and not sharp.
  • Do 3 sets of 10 – 12 reps.

WHAT MUSCLES DO DUMBBELL FACE PULL WORK

DELTOID MUSCLES (SHOULDERS)

With the name derived from its shape, the deltoid muscle is a triangular three-headed muscle (The interior, intermediate and posterior deltoid) that caps the shoulder. The three parts each have a distinctive function in supporting the shoulder joint and arm movements.

When lifting the weights in a row motion, the muscles activate and help in the arm abduction and stabilization.

Strengthening and developing the shoulder muscle help in minimizing shoulder injuries and keep the shoulders externally rotated.

TRAPEZIUS MUSCLES (TRAPS)

Also known as shoulder blades, the Traps are one of the famous show muscles that give the shoulders a defined and toned look.

In this exercise, the Trapezius muscles help in the row motion and when contracted, they control the shoulder movements and its stabilization.

Strong Traps help in keeping a good posture and have strong upper back.

BICEPS

With how the motion of this technique is, the biceps are used to keep the elbow flexed and in position. Strong biceps equals stable and strong elbows, which help keep arms safe from injuries.

DUMBBELL FACE PULL BENEFITS

SYMMETRICAL SHOULDER MUSCLES

Symmetry comes when each muscle is subjected to the same tension and weight, which gives the muscles an equal chance to build and develop. Doing Dumbbell Face Pull helps you accomplish that especially if you want to correct asymmetry on your shoulders and arms.

Having symmetrical muscles, gives the upper body balance and healthy shoulders.

DEVELOPING AND STRENGTHENING THE BACK

The trapezius muscles being located at the back of the neck help keep the back straight by tightening and strengthening the area, which prompts an upright posture.

ALTERNATIVES TO DUMBBELL FACE PULL

WIDE GRIP BENT OVER ROWS

Wide grip bent over rows is definitely not your cup of tea while at the gym. The workout intensely tests your endurance and upper body strength.

Requirements are a barbell with weights that best match your fitness ability.

How to do it:

  • Stand in front of the barbell in a shoulder – width stance. Lift the bar with an overhand grip and slightly bend at the knees. Keep back straight and neutral.
  • Push your hips back, lean forward and let the barbell hang at the thighs. Lock your shoulders and brace your core. This is your starting position.
  • Bend at the elbows and pull the barbell towards your chest. Maintain elbows at shoulder level and pushed backwards.
  • Extend your arms back to your starting position.
  • Do 3 sets of 10 -12 reps.

DUMBBELL REVERSE FLY

Dumbbell reverse fly is a popular isolation exercise as it is effective in building the rear deltoids muscles and upper arm muscles. Requirement are an inclined padded bench and two equally weighted dumbbells.

How to do it:

  • Grab the two dumbbells each on one hand and lie on the inclined padded bench facing it (on your front).
  • Stretch your leg backwards and firmly plant your toes on the ground and hold the dumbbell in front of you. This is your starting position.
  • With slightly bended elbows, exhale and raise your arms out to the sides while squeezing your deltoid and trap muscles.
  • Slowly return to your starting position.
  • Do 3 sets of 8 – 10 reps.

HAND RELEASE PUSH UPS

Push-up variations are among the best weightless workouts for chest, upper arm and back strengthening. Using the body’s weight helps improve body balance and development.

How to do it:

  • Kneel on a workout mat and place your hands flat on the floor, shoulder – width apart.
  • Straighten your body to a plank position and keep your back straight. This is your starting position.
  • Brace your core and bend at the elbows all the way down. Rest your chest on the floor and lift your hands a few inches off the floor. Maintain an engaged core and straight body.
  • Place your hands back on the floor and push yourself back to your starting position.
  • Maintain a controlled breathing pattern throughout the technique.
  • Do 2 sets of 10 – 15 reps.

DUMBBELL FACE PULL MISTAKES TO AVOID

BACK MOVEMENT

Keeping a neutral back while doing Dumbbell Face Pull helps you concentrate on the primary muscles. Curving or rounding your back will shift the focus from the intended muscles and harm your back because tension is directed to your back which is not neutral and can lead to back pains and improper posture.

USING EXCESS WEIGHTS

For a beginner, it is best to start with the least possible weights until your muscles adapt to the motion of the technique.  After your muscles start to develop, that is when you progress in adding the weights.

CONCLUSION

Having a strong and balanced upper body helps in keeping the back neutral and strong. It may seem challenging and hard at first but with progress and correct motions, you will start to see results.

Dumbbell Face Pull is a good example for a workout that engages the upper arm muscles and shoulder muscles. Using it in shoulder strength and development proves beneficial.