Step by step instructions, muscle activation and variants for the Ring Wide Pull-Up.
The Ring Wide Pull-Up is a demanding upper-body exercise performed on gymnastic rings with a wide overhand grip. The instability of the rings increases muscle activation across the lats, rear deltoids, and rotator cuff compared to a fixed bar, while the wide grip emphasizes the outer sweep of the back.
Common mistakes content is coming soon.
The Ring Wide 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.