Step by step instructions, muscle activation and variants for the Ring Face Pull.
A bodyweight pulling movement performed on gymnastic rings where you row the rings toward your face, targeting the rear deltoids and upper traps. The free-moving rings allow natural wrist rotation and challenge shoulder stability throughout the pull.
The Ring Face Pull is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
