Ring Pull-Up

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A vertical pull exercise on gymnastic rings that targets lats, biceps, and upper back to build upper body strength and stability; the instability enhances core and shoulder engagement compared to bar pull-ups.

About Exercise

Equipment

Rings

Difficulty

4/5 • Advanced

Primary Muscle Groups

Lats, Biceps

Secondary Muscles

Forearms, Abs, Lower Back

Popularity Score

Goals

Strength

Hypertrophy

Stability

Training Style

Calisthenics

CrossFit

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Medium

Noise Level

Low

Muscle Breakdown

View Muscle Map

Lats

10/10

Biceps

8/10

Long Head, Short Head

Traps

7/10

Mid Traps, Lower Traps

Shoulders

6/10

Rear Delts

Forearms

5/10

Flexors

Abs

4/10

Rectus Abdominis

Lower Back

3/10

Erector Spinae

Programming

Typical Rep Range

3-12 reps

Rest Between Sets

90-180 seconds

How to Perform

Hang gymnastic rings from a secure anchor point at a height where full arm extension leaves feet off the ground. Grip rings shoulder-width with overhand grip and assume a dead hang with body straight.

Engage core and squeeze glutes to stabilize.
Retract and depress shoulder blades to initiate pull.
Pull elbows down and back, rotating wrists naturally.
Drive chest toward rings until collarbone touches bottoms.
Pause briefly at top with chin above rings.
Lower slowly with control to full extension.
Repeat without swinging.

Coaching Tips

Form Cues

Pull rings to ribs.
Shoulders away from ears.
Core tight, no swing.
Elbows back, not out.
Chest up at top.
Control the lower.

Breathing

Inhale during descent, brace core, and exhale forcefully during the pull.

Tempo

3-1-2

Range of Motion

From full dead hang with arms extended to collarbone at ring bottoms, maintaining straight body line.

Safety

Safety Notes

Ensure rings are securely anchored and rated for weight.
Warm up shoulders and back thoroughly.
Stop if joint pain occurs in elbows or wrists.
Progress gradually from assisted variations.
Maintain neutral spine to avoid lower back strain.

Spotting

Spotting not practical; use resistance bands for assistance or perform negatives with controlled descent. For advanced weighted sets, have a partner ready to unload weight if needed.