Rings pull up

Upper armsBackShoulders

🔧 Rings ↕ Pull 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Set rings to a height allowing a full arm hang. Grip rings neutrally, engage core, and hang. Retract shoulder blades, pull chest towards rings. Pull until chin is above rings. Slowly lower to full arm extension. Repeat.

Muscles Worked

Long HeadShort HeadMid TrapsLower TrapsRear Delts

Secondary: Flexors, Rectus Abdominis, Erector Spinae

Tips

Engage core to prevent swinging. Squeeze shoulder blades during pull. Keep elbows close to your body. Achieve full range of motion. Control the descent.

Similar exercises

Pull up Back · 🔧 pull up bar 4/10 Weighted pull up Back · 🔧 pull up bar 5/10 Resistance band pull up Upper arms, Back · 🔧 pull up bar, resistance band 3/10 Rings cross pull out Chest, Shoulders, Upper arms, Back · 🔧 Rings 9/10 TRX pull up Back, Upper arms · 🔧 TRX 4/10 Rings false grip pull up Forearms, Back, Upper arms · 🔧 rings 6/10 L pull up Back, Upper arms, Abs · 🔧 Pull up bar 7/10 Rings face pull Shoulders, Back · 🔧 Rings 3/10

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