Rings face pull

Muscles worked: Shoulders, Back
ShouldersBack
🔧 Rings ↕ Pull 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

Technique

How to perform

Rings at chest height. Face rings, shoulder-width stance, neutral grip. Step back angled, core engaged, straight head-heels. Pull rings to face (elbows out/back), squeeze scapulae at top. Extend arms slow to start. Repeat.

Muscles Worked

Rear deltRhomboidsTraps
Secondary: Biceps

Tips

Straight body line, core engaged. Squeeze scapulae; elbows > wrists (rear delts). Control pull/release phases. No shrug—shoulders down. Adjust angle: Upright easier, horizontal harder. Avoid: Momentum, low elbows, poor scap retraction, over-pull, wrist bend, too close, weak core, internal rotation, neck jut.

Similar exercises

Dumbbell face pull Shoulders · 🔧 Dumbbells 2/10 Cable face pull Shoulders · 🔧 cable machine 2/10 Resistance band face pull Back · 🔧 Resistance band 1/10 TRX face pull Back · 🔧 TRX 2/10 Rings pull up Upper arms, Back, Shoulders · 🔧 Rings 5/10 Seated face pull Shoulders · 🔧 cable machine 2/10 Rings cross pull out Chest, Shoulders, Upper arms, Back · 🔧 Rings 9/10 Cable supine face pull Shoulders · 🔧 cable machine 1/10
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