Dumbbell Bent-Over Face Pull
The bent-over rear delt row finished like a face pull, the forearms turning up until the bells sit beside the head.
How to do it
Setup
Hinged until the torso is nearly flat, knees soft, bells hanging under the shoulders, palms back.
Steps
- Row the bells out wide until the elbows reach shoulder height.
- Rotate the forearms up so the bells rise beside the head.
- Turn them back down, then lower the bells slowly.
Common mistakes
Turning the forearms up too early: row first, then rotate. Heaving with the back: the torso angle stays still; lighter bells. Elbows falling below the shoulders on the turn: keep them high while the forearms rise.
Breathing
Exhale on the row, inhale lowering.
