Ring Face Pull Progressions

Progressions

1. 01

   Upright Face Pull

   • Rings set at or slightly above head height — nearly upright body position

   • This is the easiest progression with minimal body angle

   • Grip rings with extended arms in front of you

   • Pull rings toward your face, elbows flaring high and wide

   • Externally rotate at the peak — hands should be beside your ears

   • Squeeze the rear delts and upper back at the top

   • Return slowly to the start with full arm extension

   • Keep core braced and body straight

2. 02

   Incline Face Pull

   • Rings set slightly above head height

   • Lean back to a moderate angle (roughly 30-45 degrees from vertical)

   • Greater body angle increases the load significantly

   • Pull rings toward your forehead/face, elbows high

   • Focus on the external rotation at the end — open up the chest

   • Control the return to full arm extension

   • Keep the body rigid — no hip sagging or piking

3. 03

   Face Pull

   • Rings set at chest height or lower

   • Lean back to a steep angle or near horizontal

   • This is the hardest progression requiring significant upper back strength

   • Pull rings toward your face with elbows high

   • Drive hands past your ears with strong external rotation

   • Squeeze shoulder blades together hard at the peak

   • Lower back under control to full arm extension

   • Keep a straight rigid body line throughout

Common mistakes

• Hips Sagging or Piking
• Pulling to the Chest Instead of the Face
• No External Rotation at the Peak
• Elbows Dropping Below Shoulder Level
• Rushing Reps Without Pausing