Upper Back, Shoulders

Face Pulls with gym rings

Face pulls are an exercise specifically designed to strengthen the rear shoulder muscles and the upper back. By pulling towards the face and rotating the arms outward, the rotator cuff and rear deltoids are activated, which helps to build shoulder strength and prevent shoulder injuries. This exercise is particularly effective in correcting muscular imbalances in the shoulder area and can also promote better posture.

Necessary equipment

Face Pulls with gym rings - the correct execution

  • Start in the row position with extended arms
  • Pull the rings next to the eyes
  • Keep the shoulders low
  • In the final position the wrists are higher then the shoulder
  • Keep tension in core and glutes throughout

The exercise Face Pulls is intended to be used as a hypertrophy exercise.

Which muscles are trained by Face Pulls?

Primary trained muscles for Face Pulls

  • Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.

  • Shoulders - The deltoid muscle shapes your shoulder and helps you move your arm in different directions. It consists of three parts: the anterior part moves the arm forward, the middle part lifts the arm to the side, and the posterior part moves the arm backward.

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