Face pulls are a popular exercise that targets the rear deltoids, upper back, and external rotators. However, not everyone has access to a cable machine, which is typically used to perform face pulls. Fortunately, there are alternative exercises that can be done with dumbbells to achieve similar results. In this article, we will discuss some of the best face pulls alternative dumbbells exercises that you can try.
1. Dumbbell Rear Delt Fly
The dumbbell rear delt fly is an excellent exercise for targeting the rear deltoids. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend forward at the waist, keeping your back straight, and allow the dumbbells to hang down to the ground. Slowly lift the dumbbells out to the side, keeping your elbows slightly bent, until your arms are parallel to the ground. Hold for a second at the top, then slowly lower the dumbbells back down to the starting position.
2. Seated Reverse Fly
The seated reverse fly is another excellent exercise for targeting the rear deltoids. To perform this exercise, sit on a bench with your feet flat on the ground and hold a dumbbell in each hand. Bend forward at the waist and allow the dumbbells to hang down to the ground. Slowly lift the dumbbells out to the side, keeping your elbows slightly bent, until your arms are parallel to the ground. Hold for a second at the top, then slowly lower the dumbbells back down to the starting position.
3. Bent-Over Dumbbell Row
The bent-over dumbbell row is an excellent exercise for targeting the upper back and external rotators. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend forward at the waist, keeping your back straight, and allow the dumbbells to hang down to the ground. Pull the dumbbells up towards your chest, keeping your elbows close to your body, until your upper arms are parallel to the ground. Hold for a second at the top, then slowly lower the dumbbells back down to the starting position.
4. Dumbbell Face Pull
The dumbbell face pull is a modification of the traditional face pull that can be done with dumbbells. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Raise the dumbbells up to your shoulders, keeping your elbows up and out to the sides. Pull your elbows back, squeezing your shoulder blades together, until your upper arms are parallel to the ground. Hold for a second at the top, then slowly lower the dumbbells back down to the starting position.
5. Inverted Row
The inverted row is an excellent exercise for targeting the upper back and external rotators. To perform this exercise, lie on your back under a bar or TRX straps and grab onto it with an overhand grip. Lift your hips up off the ground so that your body forms a straight line from your head to your heels. Pull your chest up towards the bar or straps, keeping your elbows close to your body, until your chest touches the bar or straps. Hold for a second at the top, then slowly lower yourself back down to the starting position.
Conclusion
Face pulls are an excellent exercise for targeting the rear deltoids, upper back, and external rotators. However, not everyone has access to a cable machine, which is typically used to perform face pulls. Fortunately, there are alternative exercises that can be done with dumbbells to achieve similar results. Some of the best face pulls alternative dumbbells exercises include the dumbbell rear delt fly, seated reverse fly, bent-over dumbbell row, dumbbell face pull, and inverted row. Incorporate these exercises into your workout routine to help build a stronger, more functional upper body.