Ring Face Pull

1. Set a pair of rings to roughly chest height and grip one in each hand.
2. Walk your feet forward and lean back until your body forms a straight line at an angle, arms extended in front of you.
3. Brace your core and glutes so your body stays rigid from head to heels.
4. Exhale and pull the rings toward your forehead, driving the elbows high and wide.
5. At the end of the pull, your hands should be beside your ears with your upper back fully contracted; hold for a beat.
6. Return your arms to full extension slowly, resisting the urge to drop back quickly.
7. To make the exercise harder, walk your feet further forward; to make it easier, step back toward vertical.

Common Mistakes

• Pulling to the chest: dragging the rings low turns this into a row and takes the rear delts out; aim the pull at forehead height with elbows above the wrists.
• Sagging hips: letting the body pike or sag breaks the rigid line and hides weak reps; squeeze the glutes and keep a straight body throughout.
• Rushing the reps: the rear delts respond to controlled tension, not speed; take a full second at the contracted position.
• Shrugging the shoulders: letting the traps hike toward the ears dominates the movement; keep the neck long and lead with the elbows.