Ring Pull-up
How to do Ring Pull-up?
The ring pull-up is a compound upper-body pulling exercise performed on gymnastics rings using a neutral grip (palms facing each other). Unlike standard bar pull-ups, the rings allow natural wrist rotation, reducing joint strain while increasing stability demands. The goal is to pull the rings towards the armpits or chest height. Meanwhile keeping the chest high and maintaining scapular retraction (pulling shoulder blades together) and depression (pulling shoulder blades down) to maximize upper back engagement.
Steps to Perform a Proper Ring Pull-Up
1. Set Up the Rings
• Adjust the rings to a height where you can hang with arms fully extended without touching the ground.
• Ensure they are securely fastened to a sturdy anchor point.
2. Grip the Rings in a Neutral Position
• Hold the rings with palms facing each other (neutral grip).
• Keep a firm grip, and avoid excessive wrist flexion or extension.
3. Engage Your Core and Lats
• Tighten your core and glutes to prevent excessive swinging.
• Depress and retract your scapulae (pull shoulders down and squeeze them together).
4. Initiate the Pull with Back Engagement
• Start by engaging your back before bending your arms.
• Pull yourself upward, keeping your chest up and scapulae retracted.
5. Pull Rings to Your Armpits or Chest Height
• Aim to pull the rings close to your body, bringing them toward your armpits or chest.
• Keep your elbows close and avoid excessive flaring.
6. Hold Briefly at the Top
• Pause at the top position to maximize muscle activation.
7. Control the Descent
• Lower yourself slowly and with control, keeping your shoulders retracted to maintain tension.
• Return to a full dead hang before initiating the next rep.
Benefits of the Ring Pull-Up
✅ Maximizes Back Engagement – Encourages full scapular movement, enhancing lat activation.
✅ Increases Shoulder Stability – Rings reduce joint stress and allow a natural range of motion.
✅ Builds Grip Strength – Strengthens forearms and wrists due to instability on the rings.
✅ Improves Core Strength – Requires full-body stabilization, preventing excessive swinging.
✅ Transfers to Advanced Calisthenics Moves – Helps in progressions toward muscle-ups, front levers, and one-arm pull-ups.
Common Mistakes to Avoid
🚫 Relying on Momentum – Avoid kipping or swinging.
🚫 Not Engaging the Scapula – Always retract and depress shoulders before pulling.
🚫 Flaring the Elbows – Keep elbows close to the body for proper engagement.
🚫 Losing Core Stability – Keep your torso tight and avoid excessive movement.
🚫 Shortening the Range of Motion – Always return to a full dead hang and pull to full contraction.
Tips for the proper execution of Ring Pull-up
Keep Rings Close to Your Body – Avoid letting the rings drift outward.
Engage Your Back Before Pulling – Start each rep by activating the scapula to maximize back engagement.
Squeeze Shoulder Blades Together and Downwards – Keep scapular retraction throughout the movement.
Maintain Core Engagement – Prevent swinging by keeping your torso stable.
Use a Controlled Tempo – Avoid jerky movements and use smooth, deliberate control.
Breathe Properly – Inhale before pulling up, and exhale at the top.
Muscles worked when doing Ring Pull-up
Primary Muscles
•Latissimus Dorsi (Lats) – The primary pulling muscles responsible for vertical movement.
• Upper Back (Rhomboids, Trapezius, Rear Deltoids) – Engaged due to scapular retraction.
•Biceps Brachii – Assists in elbow flexion during the pull.
Secondary Muscles
• Forearms & Grip Strength – Required to hold and stabilize on the unstable rings.
• Core (Rectus Abdominis, Obliques, Transverse Abdominis) – Works to stabilize the torso.
• Teres Major & Minor – Helps with internal shoulder stability.
Primary Muscle(s):
Biceps
Lats
Secondary Muscle(s):
Biceps
Equipment needed for Ring Pull-up
Adjust the difficulty of Ring Pull-up
How to make Ring Pull-up harder?
How to make Ring Pull-up easier?
How to make Ring Pull-up harder?
To make Ring Pull-up harder:
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Add Weight • Use a weighted vest or attach a weight plate with a dip belt.
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Perform Slow Negatives • Lower yourself as slowly as possible (5-10 seconds) to maximize eccentric strength.
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Use a False Grip • Holding the rings in a false grip (wrists over the rings) increases wrist and forearm activation.
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Try One-Arm Assisted Variations • Assist with one hand on the ring strap instead of gripping both rings.
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Increase Range of Motion • Pull yourself higher than chest level, aiming to bring your rings closer to your ribs.
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Perform Ring Archer Pull-Ups • Pull more with one arm while keeping the other extended, increasing unilateral strength.
How to make Ring Pull-up easier?
To make Ring Pull-up easier:
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Use a Resistance Band for Assistance • Loop a resistance band around the rings and place a foot or knee inside for support.
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Perform Negative Reps • Jump or use a step to get to the top position, then lower yourself slowly over 5-10 seconds.
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Use a Lower Ring Height • Adjust the rings to a lower height and perform assisted pull-ups with feet on the ground.
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Do Scapular Pulls • Focus on scapular retraction and depression before attempting full reps.
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Increase Strength with Bar Pull-Ups • Train using regular pull-ups on a bar to build foundational pulling strength.
