Ring Face Pull

Rear Delts, Traps, Rotator CuffGymnastic Rings

The ring face pull strengthens the rear delts, upper traps, and rotator cuff, promoting shoulder balance and better posture.

How to do it

1Grab the rings and lean back, keeping your body straight from head to heels.

2Turn your palms facing down and extend your arms straight in front of you.

3Bend your arms and pull the rings toward forehead or eye level, flaring your elbows high and wide.

4Squeeze your shoulder blades together at the top position for a brief pause.

5Slowly extend your arms and lower yourself back to the starting position under control.

Common mistakes

Pulling the rings toward your chest instead of your face, shifting work from the rear delts to the lats.

Breaking your body line at the hips to cheat the weight up.

Dropping your elbows below wrist level during the pull.

Breathing

Exhale as you pull the rings to your face, and inhale as you return to the start.

Make it harder or easier

To make it easier, step backward to decrease your body angle.

To make it harder, step forward to increase the body tilt toward the floor.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.