Ring Face Pull

A horizontal pulling exercise on rings emphasizing rear shoulder and upper back muscles, excellent for shoulder health and posture support.

Instructions

1. Adjust rings to approximately forehead height and position yourself under them at an angle, body straight with heels on ground.
2. Grip the rings with a neutral grip, arms extended at chest level.
3. Pull yourself toward the rings by driving your elbows outward and backward.
4. Continue pulling until your hands reach approximately face level and your elbows are fully bent.
5. Squeeze your rear delts and upper back muscles at the top of the movement.
6. Lower yourself back to the starting position with control and full arm extension.
7. Repeat for the desired number of repetitions.

Tips

• Start with a more horizontal body position (easier) and progress toward more vertical (harder)
• Keep your core braced and body rigid throughout; avoid excessive rotation
• Drive your elbows outward to emphasize rear shoulder engagement
• Your hands should track toward the sides of your face, not toward your chest
• This is an excellent exercise for shoulder health and posture correction
• Perform 8-15 repetitions depending on difficulty level and body angle
• Ring instability adds significant shoulder and core demand compared to cables
• This complements pressing movements well for balanced shoulder development
• Include this regularly for shoulder health and injury prevention
• Maintain constant tension and controlled movement throughout