Ring Face Pull

How to perform it

1. 1Preparation and positioning. Set both rings to equal height, verify the anchors and straps, and clear the space beneath and around you. Set the ring height and foot position for a body angle that permits full shoulder control.
2. 2Starting position. Lean back with arms extended, body rigid, and shoulders controlled around the ribcage. Use a neutral grip and keep the neck long.
3. 3Concentric phase. Pull the rings toward the face or upper-chest marker while moving the upper arms outward and retracting the scapulae without shrugging.
4. 4End position / lockout. Finish with elbows and hands in the prescribed line, chest quiet, and shoulders free of painful anterior translation.
5. 5Eccentric phase. Reverse the path under control to straight arms while maintaining the body angle and allowing controlled scapular protraction.
6. 6Breathing and bracing. Exhale through the pull and maintain enough trunk tension to prevent hip drive or lumbar arching.
7. 7Valid rep. The chest and hips remain fixed, the same face/chest marker is reached, and the rings return under control without momentum.

Common mistakes

• Moving the trunk instead of the target joint

  Fix: Reduce the load and keep the torso and prescribed upper-arm position fixed.

• Changing the elbow angle

  Fix: Set a small, consistent bend—or the defined flexion angle—and preserve it through the rep.

• Shrugging to gain range

  Fix: Keep the neck long and stop where the shoulder/scapular path remains controlled.

• Dropping the eccentric

  Fix: Return to the same start marker slowly without letting the weight take over.

Safety

• Verify both anchors and straps, match ring height, and keep a clear fall zone; strap or anchor failure can cause a sudden fall.
• Current shoulder symptoms require an individually tolerated arm path and range; do not force a generic elbow angle or end position through pain.

When to stop

• The planned body line breaks on two consecutive attempts or deteriorates within the rep.
• Grip, anchor, or ring stability is no longer secure.
• A repeated one-sided movement or uncontrolled swing appears.
• Stop immediately for sharp, electric, or rapidly worsening pain; new numbness or weakness; chest pain; unusual breathlessness; dizziness; or near-fainting.

Progressions & alternatives

• RegressionHigh-angle Ring Face Pull— Reduce strength, balance, or coordination demand while rehearsing the key pattern before returning to Ring Face Pull.
• ProgressionFeet-elevated Ring Face Pull— Increase load, range, instability, or skill demand after Ring Face Pull is repeatable through the planned volume with reserve and no technique drift.
• AlternativeCable Face Pull— Train a similar primary pattern with a different stability, equipment, or joint-loading profile when Ring Face Pull is impractical or poorly tolerated.