Ring Face Pull

1. Adjust the height of the gymnastic rings so they hang at around chest height when you are standing.

2. Grasp the rings with a neutral grip (palms facing each other).

3. Lean back until your arms are fully extended and your body is at a comfortable angle from the floor. Keep your feet flat on the ground, and adopt a stable stance.

4. Brace your core and keep your body in a straight line from head to heels, maintaining a slight bend in your knees.

5. Pull your body toward the rings while externally rotating your shoulders, aiming to draw the rings towards your face with your elbows flaring outwards.

6. Focus on squeezing your shoulder blades together as you reach the top of the movement, ensuring that the contraction is focused on your rear deltoids and upper back muscles.

7. Pause at the top as your hands come close to your face, then slowly extend your arms back to the starting position under control.

8. Repeat for the desired number of repetitions.

Key Tips: Keep your body straight and avoid sagging your hips during the exercise to ensure your back and core are engaged. The angle of your body can be adjusted to modify the difficulty; a more horizontal body position increases the challenge. Avoid using momentum or jerking movements; perform the exercise in a controlled manner for maximum benefit.

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