Ring Face Pull with External Rotation August 5, 2026 Start with a normal ring row setup. Take a couple steps back. You do not need to make this one too difficult. Pull the rings toward the face with the elbows high. At the end of the movement, rotate the hands into a 90-degree position. Reverse the motion and return to the start. Control is the key. This is not a momentum exercise. Do: 1–2 sets 3–6 reps Great for the upper back, rear shoulders, and shoulder control. Move slow. Own the position. Train what carries over. Bluegrass Barbell Move Better. Lift Better. Filed under #Rings Share this post Share Copy link Opens your share menu — including Instagram Stories.
Start with a normal ring row setup.
Take a couple steps back.
You do not need to make this one too difficult.
Pull the rings toward the face with the elbows high.
At the end of the movement, rotate the hands into a 90-degree position.
Reverse the motion and return to the start.
Control is the key.
This is not a momentum exercise.
Do:
Great for the upper back, rear shoulders, and shoulder control.
Move slow. Own the position.
Train what carries over.
Bluegrass Barbell
Move Better. Lift Better.