Ring Pull-Up
BWBodyweightStrength
No video available
The Ring Pull-Up is a bodyweight strength exercise performed by hanging from gymnastic rings and pulling your body upward until your chin passes the rings, then lowering controllably. Its primary purpose is to build upper body pulling power and enhance grip strength. It mainly targets the latissimus dorsi, rhomboids, and trapezius in the back, with secondary engagement of biceps, shoulders, and core, benefiting athletes, gymnasts, and anyone advancing beyond standard pull-ups for improved stability and functional strength.
How to Perform Ring Pull-Up
- 1Stand beneath gymnastics rings suspended at a height allowing full arm extension when hanging, with rings about shoulder-width apart or slightly wider.
- 2Grip the rings firmly with palms facing forward (supinated grip), jumping or stepping up to hang with arms fully extended, shoulders relaxed, and core engaged.
- 3Engage your lats and brace your core, retracting your shoulder blades down and back to create scapular depression.
- 4Inhale deeply, then exhale as you pull your body upward by bending your elbows and driving them down toward your ribs, aiming to bring your chest toward the rings.
- 5Continue pulling until your chin passes the height of the rings or your chest touches them, squeezing your back muscles at the top.
- 6Inhale as you slowly lower your body under control, fully extending your arms without swinging or kipping.
- 7Repeat for desired reps, maintaining strict form throughout.
- 8Key form tips: Keep your body straight like a plank—no arching the back or swinging; avoid shrugging shoulders toward ears; use a full range of motion; common mistakes include incomplete reps, momentum from kipping, or flaring elbows out wide.
