Ring Face Pull

Muscles worked by the Ring Face Pull

Primary

Rear DeltsPosterior DeltoidRhomboidsRhomboid Muscles

Secondary

TrapsTrapezius

Also called: rear deltoid, posterior delt, rear delt, back delt, posterior deltoid, rhomboid.

Equipment

Gymnastic Rings

Also called: gymnastic rings, still rings, wood rings, olympic rings.

How to do the Ring Face Pull

1. Grip the rings and lean back so your body is at an angle.
2. Pull the rings toward your face, flaring elbows to the sides.
3. Hold briefly, then return.
4. Repeat.

Form tips

• Adjust your body angle to control difficulty.
• Externally rotate your arms at the top.

At a glance

Ring Face Pull in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Cable Face Pull
• Dumbbell Face Pull
• Dumbbell Reverse Fly
• Rear Delt Fly
• Bench Pull
• Bent-Over Barbell Row
• Bent-Over EZ-Bar Row
• Cable Bent-Over Row

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "ring-face-pull",
  "name_en": "Ring Face Pull",
  "name_de": "Ring Face Pull",
  "name_es": "Face Pull en Anillas",
  "description_en": "A face pull using gymnastic rings for adjustable resistance and improved shoulder health.",
  "description_de": "Ein Face Pull an Turnringen für einstellbaren Widerstand und verbesserte Schultergesundheit.",
  "description_es": "Un face pull en anillas de gimnasia para resistencia ajustable y mejora de la salud del hombro.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "rings",
  "body_part": "back",
  "primary_muscles": [
    "posterior_deltoid",
    "rhomboids"
  ],
  "secondary_muscles": [
    "trapezius"
  ],
  "goals": [
    "hypertrophy",
    "rehabilitation"
  ],
  "tags": [
    "pull_day",
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe"
  ],
  "variation_group": "reverse-fly",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Grip the rings and lean back so your body is at an angle.",
    "Pull the rings toward your face, flaring elbows to the sides.",
    "Hold briefly, then return.",
    "Repeat."
  ],
  "instructions_de": [
    "Greife die Ringe und lehne dich zurück, bis der Körper in einem Winkel ist.",
    "Ziehe die Ringe zum Gesicht und weite die Ellbogen seitlich auf.",
    "Kurz halten, dann zurückführen.",
    "Wiederhole."
  ],
  "instructions_es": [
    "Agarra las anillas e inclínate hacia atrás de modo que el cuerpo quede en ángulo.",
    "Jala las anillas hacia la cara, abriendo los codos hacia los lados.",
    "Mantén brevemente y luego regresa.",
    "Repite."
  ],
  "tips_en": [
    "Adjust your body angle to control difficulty.",
    "Externally rotate your arms at the top."
  ],
  "tips_de": [
    "Passe deinen Körperwinkel an, um den Schwierigkeitsgrad zu regulieren.",
    "Drehe die Arme oben nach außen."
  ],
  "tips_es": [
    "Ajusta el ángulo del cuerpo para controlar la dificultad.",
    "Rota los brazos externamente en la parte superior."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/ring-face-pull-start.webp",
      "peak": "images/flat/ring-face-pull-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "ring-face-pull");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.