Ring Face Pull

Cómo hacer el Ring Face Pull

1. 1Set the rings to approximately face height with your arms extended and the straps even. Ensure the rings hang freely with no twist in the straps.
2. 2Stand facing the anchor point and grip one ring in each hand with palms facing each other. Walk your feet forward until your body is at roughly a 45-degree angle to the floor and your arms are fully extended in front of you.
3. 3Brace your core, squeeze your glutes, and keep your body in a straight line from heels to head. Maintain this rigid body position throughout every rep.
4. 4Begin the pull by driving your elbows wide and upward to shoulder height, keeping them flared out to the sides rather than pointing toward the floor.
5. 5Continue pulling until your hands are level with your temples and the rings are beside your ears, with your upper arms forming a T-shape with your torso.
6. 6As you reach the top, allow your palms to rotate outward naturally so they face forward or slightly upward, maximizing the range of motion at the shoulder.
7. 7Pause briefly at the top with your shoulders fully contracted.
8. 8Slowly extend your arms back to the starting position under control, resisting the rings on the way out rather than letting them pull you forward.
9. 9Complete all reps, then walk your feet back toward the anchor point and stand upright to exit safely.

Consejos de técnica

• Keep your elbows at or above shoulder height throughout the entire pull — if they drop below shoulder level the movement shifts away from the target shoulder pattern.
• Start with a more upright body angle (feet closer to directly below the rings) to learn the movement with lighter resistance, then walk your feet progressively farther forward as you get stronger.
• Let your wrists and forearms rotate freely as you pull; forcing a fixed palm position fights the natural movement of the rings and reduces range of motion.
• Control the eccentric — resist the rings on the way out for a slow 2–3 second descent rather than letting your arms snap forward at the end of each rep.
• Keep your gaze forward and chin slightly tucked throughout; avoid craning your neck upward, which can create tension in the cervical spine.

Errores comunes

• Pulling the rings to your chin or chest instead of your temples, which changes the pulling angle and bypasses the intended shoulder range of motion.
• Letting your hips sag or your lower back arch during the set — this destabilizes the pull and shifts stress to the lumbar spine instead of the shoulders.
• Keeping elbows low and pointed toward the floor throughout the movement, which turns the exercise into a standard row rather than a face pull and changes the demand on the shoulder.
• Setting the rings too low relative to face height, making it difficult to achieve a proper body angle and forcing compensations in wrist or elbow position.
• Rushing through reps with momentum rather than pulling with deliberate control, which reduces shoulder involvement and increases the risk of a jarring end-range stretch.

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