Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Set up rings to a height where you can hang with arms fully extended without touching the ground and ensure they are securely fastened. Establish a false grip by placing the crease of your wrists over the rings, wrapping your fingers around, and keeping your wrists flexed inward. Brace your core and glutes, retracting and depressing your shoulder blades to protect the shoulders. Initiate the pull by drawing your shoulder blades down and together, keeping your elbows close to your torso. Pull your chest up toward the rings while maintaining the locked false grip throughout the ascent. Pause briefly at the top to accentuate lat, bicep, and forearm engagement while keeping your wrists stable. Lower your body back down under full control until your arms are fully extended into a active hang.
Maintain wrist flexion continuously to ensure the false grip stays locked in. Keep your core and glutes tight to eliminate unwanted body sway. Lower yourself in a steady, controlled manner rather than dropping quickly. Pull as high as possible to facilitate a seamless transition into a muscle-up. Inhale prior to the pull, exhale as you reach the top, and inhale on the way down.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.