Ring Face Pull

Muscles worked

Setup

1. Set the rings to approximately chest height and stand facing the anchor point.
2. Grasp the rings with an overhand or neutral grip and lean back until your arms are fully extended and your body is in a straight line.
3. Position your feet forward to create a diagonal body angle; the further forward your feet, the greater the resistance.

How to do it

1. Pull your body toward the rings by driving your elbows high and wide, aiming the rings toward your forehead or ears.
2. Exhale as you pull and focus on pulling the rings apart as they approach your face to maximize external rotation.
3. Inhale and slowly lower your body back to the starting position with a controlled 2-3 second eccentric phase.

Form checklist

• Keep your elbows higher than your wrists throughout the entire movement.
• Maintain a rigid plank position from head to heels without sagging the hips or arching the lower back.
• Avoid using momentum or 'kipping' to pull yourself up.
• Ensure your shoulders stay depressed and away from your ears to avoid overactive upper traps.

Pro tips

• At the top of the movement, imagine you are trying to show off your double biceps to fully engage the rear delts and rotator cuff.
• Focus on the 'pull-apart' sensation at the peak of the movement to better activate the middle trapezius and rhomboids.

Make it harder

• Walk your feet further forward until your body is nearly parallel to the floor to increase the percentage of body weight lifted.
• Add a 2-second isometric hold at the peak of the contraction to maximize time under tension for the posterior deltoids.

Frequently asked

What muscles does the ring face pull work?

The ring face pull primarily targets the trapezius, and also works the lats and rhomboids as secondary muscles.

What equipment do you need for the ring face pull?

The ring face pull uses suspension trainer.

Is the ring face pull good for beginners?

The ring face pull is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Archer Pull-UpAdvanced · lats and trapezius
• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius