Ring Face Pulls

Explanatory Video(2)

Description

Ring Face Pulls are an excellent exercise for developing upper back strength and shoulder stability. To perform this exercise, start by adjusting the rings to a height that allows you to pull them towards your face while standing. Grasp the rings with both hands, palms facing each other, and step back to create tension in the rings. As you pull the rings towards your face, keep your elbows elevated and flared out to the sides, ensuring that your shoulder blades retract and squeeze together at the peak of the movement. Focus on maintaining a straight back and avoiding any excessive leaning. Slowly return to the starting position, controlling the movement to maximize muscle engagement. This exercise not only targets the deltoids and trapezius but also enhances overall shoulder health and posture, making it a valuable addition to any strength training routine.

Difficulty & Category

Intermediate
Dynamic

Affected Muscles

Deltoid (Lateral)
Trapezius (Upper)

Body Areas

Shoulders
Back

Similar Exercises

Rear Delt Flies are an excellent exercise for targeting the posterior deltoids and upper back muscles. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged. Let your arms hang down in front of you with a slight bend in the elbows. Exhale as you lift the weights out to the sides, squeezing your shoulder blades together at the top of the movement. Inhale as you slowly lower the weights back to the starting position. Focus on controlled movements and avoid using momentum to lift the weights.
Dynamic
Intermediate
Start in a pushup position with your hands on the rings, palms facing each other. Lower your body by slowly spreading your arms out to the sides in a wide arc. Keep a slight bend in your elbows to protect the joints and ensure your core remains tight, maintaining a straight line from head to heels. Once you reach a deep stretch in your chest, squeeze your pectoral muscles to bring the rings back to the starting position under your chest. Control the movement throughout to stabilize the rings and avoid letting them drift too far.
Dynamic
Intermediate
Last updated: 3/6/2026