Dumbbell Face Pull with External Rotation
- Primary muscles
- Shoulders, Upper back
- Secondary muscles
- Forearms
- Equipment
- Dumbbell
- Movement pattern
- None
Steps
- 1 Stand with your feet hip-width apart and hinge at your hips, keeping your back flat and knees slightly bent.
- 2 Hold a dumbbell in each hand with a neutral grip, arms extended towards the floor slightly in front of your body.
- 3 Pull the dumbbells up and out to the sides, leading with your elbows and squeezing your shoulder blades together.
- 4 Continue until the dumbbells are at chest or shoulder height, with your elbows flared wide and high.
- 5 Slowly lower the dumbbells back to the starting position with control.
