Ring Face Pull
Strengthen your upper back and rear deltoids with the challenging Ring Face Pull. Improve posture and shoulder health by pulling rings towards your face.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Ring Face Pull
Description
Ring Face Pull is a challenging exercise that targets the muscles in your upper back and shoulders. It involves pulling the rings towards your face while maintaining a straight body posture.
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How to do Ring Face Pull
- 01Setup
Adjust the rings so they are at approximately chest height when standing. Grip one ring in each hand with an overhand grip, palms facing down.
- 02Setup
Step back until your body is at an incline, forming a straight line from your head to your heels. Your feet should be hip-width apart, and your arms fully extended.
- 03
Engage your core and glutes to maintain a rigid body posture. Initiate the pull by retracting your shoulder blades, then bending your elbows.
- 04
Pull the rings towards your face, aiming to bring your knuckles to either side of your ears. Ensure your elbows flare out wide and squeeze your shoulder blades together at the peak.
- 05
Slowly extend your arms, controlling the rings back to the starting position with your shoulder blades still slightly engaged. Avoid letting your shoulders round forward completely.
Tips
- Adjust the exercise difficulty by stepping further back to increase the incline, making it harder, or stepping closer to the anchor point for an easier variation.
- Focus on externally rotating your shoulders at the top of the pull, as if trying to show your biceps to the wall, to maximize rear deltoid activation.
- Maintain a neutral spine throughout the entire movement; avoid arching your lower back or letting your hips sag by keeping your core braced.
- Exhale as you pull the rings towards your face, focusing on the contraction, and inhale as you slowly return to the starting position.
Common mistakes
- Sagging hips or an arched lower back reduces core engagement and can strain the spine; keep your body in a rigid, straight line by actively engaging your glutes and abs.
- Using momentum to swing the rings or letting them snap back quickly diminishes muscle tension; control both the pulling and the slow, eccentric lengthening phase of the movement.
- Pulling primarily with your biceps instead of initiating with shoulder blade retraction lessens target muscle activation; focus on squeezing your shoulder blades together first to drive the movement.
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Get Ellim — FreeQuestions
Is Ring Face Pull good for beginners?
Ring Face Pull is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Ring Face Pull?
You need Suspension to perform Ring Face Pull. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Ring Face Pull?
Adjust the exercise difficulty by stepping further back to increase the incline, making it harder, or stepping closer to the anchor point for an easier variation. Focus on externally rotating your shoulders at the top of the pull, as if trying to show your biceps to the wall, to maximize rear deltoid activation. Maintain a neutral spine throughout the entire movement; avoid arching your lower back or letting your hips sag by keeping your core braced. Exhale as you pull the rings towards your face, focusing on the contraction, and inhale as you slowly return to the starting position.
What are common mistakes when doing Ring Face Pull?
Sagging hips or an arched lower back reduces core engagement and can strain the spine; keep your body in a rigid, straight line by actively engaging your glutes and abs. Using momentum to swing the rings or letting them snap back quickly diminishes muscle tension; control both the pulling and the slow, eccentric lengthening phase of the movement. Pulling primarily with your biceps instead of initiating with shoulder blade retraction lessens target muscle activation; focus on squeezing your shoulder blades together first to drive the movement.
Related exercises
Cable Seated Face Pull (with rope)
Shoulders · Cable
Standing Supinated Face Pull (with towels)
Shoulders · Body weight
Resistance Band Seated Face Pull
Shoulders · Resistance Band
Ring Reverse Fly
Shoulders · Body weight
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Kettlebell Around Head Rotation
Shoulders · Deltoid Anterior · Kettlebell
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Free · iPhone only · Available on the App Store