Step by step instructions, muscle activation and variants for the Ring One Arm Pull-Up.
The Ring One Arm Pull-Up is one of the most demanding upper-body pulling exercises, requiring exceptional lat and biceps strength while the instability of the ring amplifies the challenge. Performed on a single ring, it develops unilateral pulling power and grip strength simultaneously.
The Ring One Arm 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.
