FlexFace Pulls
Muscles worked
- Posterior Deltoid
- Trapezius Middle Fibers
- Rhomboid Major
- Lateral Deltoid
- Infraspinatus
- Teres Minor
- CategoryPull
- Default target4 sets × 10–15 reps per side
- EquipmentDumbbells, Band (optional)
- Movement patternIsolation Upper
- Training stylesStrength, Hypertrophy
Technique
Setup
If using dumbbells, hinge at the hips with a flat back. If using a band, anchor it at eye level. Hold with an overhand grip.
Movement
Pull the weights/band toward your forehead, flaring your elbows out and back. At the end of the movement, rotate your hands back so they are near your ears.
Form Tip
Think about 'double-bicep' flexing at the top. This rotation targets the rear delts and rotator cuff for better posture.
Increase Difficulty
Add a 2-second hold at the peak contraction or use a heavier resistance band.
Decrease Difficulty
Use lighter weights or perform the movement while seated.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.