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Ring Face Pull

Rear deltsUpper back Traps Compound Gymnastic ringsSuspension trainer (TRX)
Demo (loops)

How to do it

Starting position

  1. Hold the rings at shoulder height and extend your feet forward
  2. Lean your body back and straighten your arms
  3. Support yourself firmly on the ground with the entire soles of your feet
  4. Look at the point where the rings are anchored

Movement

  1. Pull while flaring your elbows out wide to the sides
  2. Pull the rings toward your face so the backs of your hands are next to your ears
  3. Feel your rear delts contract
  4. Slowly straighten your arms and return to the starting position

Breathing

Exhale as you pull and inhale as you return.

Trainer tips

  • Grip the rings and lean your body back
  • Spread your elbows and pull toward your face
  • Rotate your arms outward at the top

Cautions

  • If your lower back overarches, it can cause pain, so brace your abs
  • If your shoulders get close to your ears, it strains the joints, so lower your shoulders
  • Swinging the body to pull

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary musclesRear deltsUpper back
Secondary musclesTraps
EquipmentGymnastic ringsSuspension trainer (TRX)
Movement patternIsolation
Rep range8–12 reps
4 similar exercises

Representative exercise: Band Face Pull

How GYMKC sets the weight for this exercise

This exercise starts with your bodyweight. Once you reach 8–12 reps, you add weight in 2.5 kg (5 lb) steps.

GYMKC adds reps before weight. The sets you log also decide when it is time to add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.