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
Which muscles are trained by Face Pulls?
Primary trained muscles for Face Pulls
Side Delts - The lateral part of the deltoid muscle, also known as the lateral shoulder, is located on the outside of the shoulder. It is the main muscle responsible for lifting the arm sideways. The lateral shoulder is particularly active when the arm is extended away from the body, such as during lateral raises or lifting objects to the side. It plays a key role in arm abduction and shoulder stabilization.
Rear Delts - The rear part of the deltoid muscle, also known as the posterior shoulder, is located at the back of the shoulder. It is responsible for the backward movement of the arm as well as external rotation. This muscle is particularly engaged during activities like rowing or pulling the arm back. The rear shoulder supports posture and helps pull the shoulder blades back, contributing to shoulder stabilization.
Biceps - The biceps brachii muscle is located on the front of your upper arm. It helps you bend your arm at the elbow, rotate your palm upwards, and lift your arm forward.
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.
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Similar exercises to Face Pulls
A Raises with dumbbells
This exercise is perfect for strengthening the upper back and shoulders. It is easy to learn and ideal for building muscle.
One Arm Row with dumbbells
One-arm dumbbell rows are among the most effective back exercises in bodybuilding. Compared to one-arm rows with gymnastics rings, this variation has the advantage of allowing the use of lighter weights, making it suitable for beginners as well.
Ring Rows
Rowing on gymnastics rings is an effective calisthenics exercise that strengthens the back, rear shoulders, and arms. Using your body weight as resistance, you pull yourself up on the rings, which also enhances your core stability. Compared to dumbbell rows or barbell rows, where the movement is more isolated, rowing on the rings requires more overall body tension. This exercise is ideal for building functional strength and specifically targeting the core muscles. It fits perfectly into a classic calisthenics routine and prepares you for more intense exercises, such as ring pull-ups or ring muscle-ups. Thanks to the freedom of movement provided by the rings, other variations like hinge row, row to the stomach, and row to the forehead are possible, allowing for more focused training of different regions of the back.
