Ring Pull-Up

Body region

• Back
• Arms

Muscles

Main

• Latissimus Dorsi
• Teres Major

Helps

• Deltoid
• Trapezius
• Rhomboids
• Biceps
• Brachialis
• Brachioradialis

Holds

• Serratus Anterior
• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Gymnastic Rings

Technique

1. Set the rings above your reach, and grip them overhand or neutral, hanging with straight arms.
2. Pull the shoulders down and engage the lats.
3. Pull your chest toward the rings, turning the palms in as you rise.
4. Lower slowly to a full hang.

Cues

• Keep the rings close and steady.
• Squeeze the glutes and abs.

Common mistakes

• Letting the rings swing apart.
• Shrugging at the bottom.
• Kicking the legs for momentum.

Alternatives

• Pull-Up
• Ring Chin-Up