Shoulders · TRX
Ring Face Pull
How to do the ring face pull, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- TRX
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Anchor the TRX overhead and grip the handles with palms facing in, leaning back so the straps are taut. Pull the handles toward your forehead by driving your elbows high and wide, squeezing your shoulder blades, then return under control.
- 1Rear delts and upper back pulling your elbows wide and high
- 2Shoulder blades drawing together at the end of the pull
- 3Bodyweight tension held steady through your trunk
Common mistakes
- Letting your hips drop or your lower back arch
- Shrugging your traps toward your ears
- Letting the straps snap you forward on the return
Muscles worked
The ring face pull mainly works the rear delts and mid traps, with the upper traps, external rotators, lower traps, lower abs, and side delts assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- Upper TrapsSupport
- External RotatorsSupport
- Lower TrapsSupport
- Lower AbsSupport
- Side DeltsSupport
- BicepsMinor
- ForearmsMinor
- LatsMinor
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
- GlutesMinor
Kovo programs the ring face pull for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.