Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Set the rings at about waist height and grip them with your palms facing each other. Position yourself under the rings: arms straight, body in a straight line, resting on your heels. Bending your elbows, pull your chest to the rings — the higher you pull, the harder you squeeze your shoulder blades together. Smoothly lower yourself to the starting position — arms straight, shoulders and shoulder blades relaxed. Repeat for the required number of reps.
Adjust the difficulty by changing your body angle and the ring height. Keep your body straight and your core tight throughout. Pull mainly with your back, not your arms. Drive your elbows back to engage your back muscles more. A harder variation is to use a false grip: your body rises a little higher, which increases the load on your back muscles, and the false grip itself also works your forearms.
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