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
Common Mistakes
Common mistakes content is coming soon.
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