Ring Face Pull

The ring face pull with external rotation is an excellent exercise for shoulder health, posture, and upper back strength. It primarily targets the rear deltoids, traps, and rotator cuff muscles, making it ideal for improving scapular control, rotator cuff stability, and overall pulling strength. This movement is highly beneficial for athletes involved in calisthenics, weightlifting, and combat sports, as it enhances shoulder mobility and prevents imbalances.

Unlike traditional face pulls performed with cables or bands, doing them on gymnastics rings introduces instability, requiring additional core and grip engagement. The added external rotation at the end of the movement further improves rotator cuff strength, reducing the risk of shoulder injuries.

Before incorporating this movement, it’s beneficial to have basic ring row strength and good shoulder mobility to execute the external rotation safely. Adjusting the ring height and body angle allows for progression or regression based on skill level.

How to Perform a Ring Face Pull (With External Rotation)

1. Set Up the Rings: Adjust the rings to waist height or slightly lower. Stand facing the rings and grab them with a neutral grip (palms facing each other).

2. Position Your Body: Step back and lean slightly backward, keeping your feet planted on the ground and your body in a straight line. The more you lean back, the harder the movement becomes.

3. Initiate the Pull: Start by pulling the rings toward your face, leading with your elbows and keeping them high (at shoulder level). Keep your shoulders down and away from your ears to prevent unnecessary trap engagement.

4. External Rotation Phase: As the rings reach face level, rotate your wrists outward, so your palms face forward and your forearms are vertical. This mimics the end position of a banded external rotation.

5. Squeeze & Hold: Hold the contraction at the top for 1-2 seconds, squeezing your rear delts, traps, and rotator cuff muscles.

6. Controlled Descent: Slowly reverse the motion, bringing your arms back to the starting position in a controlled manner, maintaining tension in the upper back.

7. Repetitions & Sets: Perform 10-15 reps for 3-4 sets, ensuring slow and controlled movement throughout.

Benefits of Ring Face Pulls (With External Rotation)

• Strengthens the Rear Delts & Rotator Cuff: Improves shoulder stability and resilience, reducing the risk of injuries.

• Enhances Posture & Scapular Control: Corrects rounded shoulders and improves upper back engagement for better posture.

• Builds Strength for Overhead Movements: Essential for handstands, overhead presses, and muscle-ups, as it reinforces shoulder alignment.

• Increases Core & Grip Engagement: The instability of the rings forces deeper engagement of the forearms, wrists, and core stabilizers.

• Scalable for All Levels: Adjusting body angle and ring height allows athletes to modify intensity as needed.

Common Mistakes to Avoid

• Overusing the Traps: Keep your shoulders down to avoid excessive upper trap activation.

• Skipping the External Rotation: Ensure that wrists rotate outward at the top for full rotator cuff activation.

• Letting the Core Collapse: Engage your core and glutes to maintain a neutral spine throughout the movement.

• Using Momentum: Perform each rep slowly and under control to maximize muscle engagement.

• Leaning Back Too Much: Adjust the body angle to avoid overloading the traps instead of the rear delts.

Gym Equivalents for Ring Face Pulls

• Cable Face Pulls (With Rope Attachment & External Rotation)

• Banded Face Pulls (With External Rotation)

• Dumbbell External Rotations (Lying or Standing)

• Reverse Pec Deck Machine (Rear Delt Flys)

The ring face pull with external rotation primarily targets:

•Primary: Rear deltoids, rhomboids, middle trapezius.

•Secondary: Rotator cuff muscles (infraspinatus, teres minor), forearms, core stabilizers.

During the pulling phase, the rear delts and rhomboids drive the movement, while the middle traps assist with scapular retraction. The rotator cuff muscles engage during the external rotation, ensuring shoulder stability and injury prevention.

The ring face pull with external rotation is a versatile and effective exercise for shoulder health, posture, and pulling strength. By modifying the ring height, body angle, and tempo, athletes can customize the challenge to fit their strength level and goals. Over time, integrating harder progressions—such as single-arm variations or weighted reps—will further develop rear delt strength and scapular control, improving performance in pull-ups, muscle-ups, and overhead pressing movements.