Pull
Pull
Ring Face Pulls
Advanced
Level 62/100
Ring face pulls are a horizontal pull toward the face targeting the rear delts, rotator cuff, and mid-back. Essential for shoulder health and balancing the heavy push volume many calisthenics athletes accumulate.
LevelIntermediate
Sets3-4 × 10-15 reps
Rest90 sec
EquipmentRings
Why they matter
Calisthenics often piles on pressing (push-ups, dips, HSPU) that hits the anterior deltoid. Without enough rear-delt and external-rotator work, you risk kyphotic posture and higher shoulder injury risk. Face pulls are the fix.
Execution
Set rings at eye height. Pronated grip. Lean back to create a body angle. Pull the rings toward your face, elbows out and back, rotating the palms toward the ceiling at the end (external rotation). Rings finish beside the head. Return with control.
Activation cue
Think "separate the rings as you bring them to your eyes" to maximize rotator cuff and rear-delt recruitment.
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