Skip to main content
Also known as: Face pull, Rear delt rings fly W-shape.

​
Technique

  1. Place your body at an angle, holding the rings in front of you.
  2. Bend your arms, pull the rings apart and pull your hands back so that they are as far back as the elbows.
  3. In the end position, your arms should be in the same plane as your torso and making a “W” shape.
  4. Placing your body more vertical will make the movement easier. Choose an angle that is challenging but still allows you to keep good form: no swinging or using momentum, no arching of the back.

​
Muscles

Strength

Primary

  • Back
  • Rotator cuff

Secondary

  • Shoulders
  • Biceps
  • Forearms
  • Rhomboid major
  • Middle trapezius
  • Lower trapezius
  • Infraspinatus
  • Teres minor
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis

​
Equipment

Rings
Rings

​
Appears in

Joint movements
Shoulderretractionexternal rotation
trains stretches
e14e

Rings horizontal row

Novice
e00k

Rings biceps curl

Novice
e0dj

Hanging external rotation

Beginner
e0qb

Rear delt rings fly Y-shape

Novice
e11s

Hinge row

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.