About this exercise
A bodyweight pull-up performed on gymnastic rings, allowing the wrists to rotate freely throughout the movement. The unstable surface increases demand on shoulder stabilisers and core while maximising lat engagement.
Ring Pull-Up
Step by step instructions, muscle activation and variants for the Ring Pull-Up.
HardMiddle back
How to Perform
- Hang from the gymnastic rings with a shoulder-width grip and arms fully extended
- Retract your shoulder blades and engage your lats before initiating the pull
- Pull your chest toward the rings by driving your elbows down and back
- Continue pulling until your chin clears the rings and your chest nearly touches them
- Pause briefly at the top, then lower yourself in a controlled manner back to a full hang
- Keep your core tight and avoid excessive swinging throughout the movement
Muscle Activation
Primary
Middle back
Secondary
BicepsLower chest
About the Ring Pull-Up
The Ring Pull-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
You may also like
45-Degree Back Extension with Scapular Adduction
Bodyweight · Medium
Middle backLower backGlutesHamstringsTrapezius
Ape Traverse
Bodyweight · Hard
Side shouldersMiddle backBicepsCoreInner forearm
Archer Pull-up
Bodyweight · Hard
Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest
Assisted Chin-Up on a Bench
Bodyweight · Easy
BicepsMiddle backMiddle chestTrapezius
