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Ring Self-Assisted Pull-Up

Step by step instructions, muscle activation and variants for the Ring Self-Assisted Pull-Up.

MediumMiddle back

About this exercise

The ring self-assisted pull-up is a beginner-friendly back exercise that uses gymnastic rings set at a height where your feet can remain on the floor. Pushing lightly through your legs offloads a portion of your bodyweight, letting you build pulling strength and scapular control while progressing toward an unassisted pull-up.

How to Perform

  • Set the gymnastic rings to a height where, when hanging, your feet can rest on the floor in front of you
  • Grip the rings with an overhand grip (palms facing away), slightly wider than shoulder-width
  • Lean back slightly and position your feet flat on the floor with legs extended
  • Initiate the pull by retracting your shoulder blades and driving your elbows down toward your hips
  • Pull your chest up toward the rings, using your legs as much as needed for assistance
  • Aim to bring your chin above the rings at the top
  • Lower yourself slowly back to the start, maintaining control throughout the descent

Muscle Activation

Primary
Middle back
Secondary
BicepsTrapezius

About the Ring Self-Assisted Pull-Up

The Ring Self-Assisted 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.

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