Dumbbell Face Pull with External Rotation

The dumbbell face pull with external rotation is an upper-body exercise that strengthens the upper back and shoulders. This exercise also improves mobility of the shoulder joint, and reduces any muscular imbalances in the region.


  1. 152_A
    Grab a pair of dumbbells with an overhand grip and sit on an incline bench, your chest against the padding. Fully extend your arms in front of you so the dumbbells are hanging straight down.
  2. Dumbbell Face Pull with External Rotation
    Contract the shoulder blades and row the weights, letting the elbows flare at a right angle from your sides. Your knuckles should be facing the ground.
  3. 152_C
    Bend at the elbows, bringing your forearms parallel with your shoulders. Hold for a one-count, then reverse the motions and return to the starting position.

Trainer’s Tips

  • Avoid letting your shoulders round forward. Instead, squeeze the shoulder blades together.
  • Avoid letting the dumbbells hang below your neck. Instead, be sure to pull the dumbbells all the way up.