Step by step instructions, muscle activation and variants for the Ring Neutral Grip Chin-Up.
A bodyweight pulling exercise performed on gymnastic rings with palms facing each other (neutral grip). The unstable ring surface activates additional stabiliser muscles throughout the shoulder girdle and arms, making this a more demanding variation of the standard chin-up.
The Ring Neutral Grip Chin-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.
