Modified Face Pull with Dumbbells on Incline Bench
Incline-supported dumbbell face-pull variation that improves posture and rear-delt strength.
ShouldersBeginnerStrengthPull
At a glance
| Muscles worked | Primary: rear delts. Secondary: upper back, rhomboids |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~22 kcal |
How to do it
- Lie face-down on an incline bench holding light dumbbells.
- Pull the dumbbells toward the face/ears while externally rotating the shoulders.
- Squeeze the rear delts and upper back at the top.
- Lower with control.
- Complete 4 sets of 12-15 reps.
Equipment
- Dumbbells
- Incline Bench
Coaching tips
Benefits
Incline-supported dumbbell face-pull variation that improves posture and rear-delt strength.
Common mistakes
Avoid shrugging or using momentum.
Make it harder
Increase dumbbell weight or add a pause.
Make it easier
Use lighter weights or reduce the range.
Breathing
Exhale as you pull, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 each armGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.