Ring Chin-Up

Body region

• Back
• Arms

Muscles

Main

• Latissimus Dorsi
• Teres Major

Helps

• Deltoid
• Pectoralis Major
• Trapezius
• Rhomboids
• Biceps
• Brachialis
• Brachioradialis

Holds

• Serratus Anterior
• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Gymnastic Rings

Technique

1. Set the rings at a height that lets you hang with straight arms, and take them with a supinated grip, palms facing you.
2. Hang with the shoulders pulled down and the body tight.
3. Pull until your chin passes the rings, keeping the elbows close and the rings still.
4. Lower slowly to a full hang.

Cues

• Keep the rings close to the body.
• Squeeze the abs and glutes.

Common mistakes

• Letting the rings spread apart.
• Swinging with the legs.
• Dropping from the top.

Alternatives

• Chin-Up
• Ring Pull-Up