Wide Ring Pull-up
How to do Wide Ring Pull-up?
The wide ring pull-up is a back-focused pull-up variation that emphasizes scapular retraction, lat activation, and upper back engagement. Unlike standard ring pull-ups, the rings are positioned wider apart, and the athlete maintains a flared elbow position while keeping an arched back to maximize scapular retraction and depression. The goal is to bring the elbows as close to the waist as possible, mimicking a movement similar to a lat pulldown while leveraging the instability of the rings for added difficulty.
Steps to Perform a Proper Wide Ring Pull-Up
1. Set Up the Rings
• Adjust the rings to a height where you can hang with fully extended arms without touching the ground.
• Ensure they are securely fastened to a sturdy anchor point.
2. Grip the Rings in a Wide Position
• Hold the rings with palms facing forward or slightly angled.
• Position the rings further apart than a standard pull-up grip.
3. Engage Your Core and Arch Your Back
• Tighten your core and glutes while maintaining a slight arch in your back.
• Keep your chest open and shoulders down to maximize lat activation.
4. Initiate the Pull with Scapular Retraction
• Before bending your arms, retract your shoulder blades by pulling them back and down.
• Avoid shrugging your shoulders up.
5. Pull Your Chest Toward the Rings
• Drive your elbows out and downward, bringing them as close as possible to your waist.
• Keep your elbows flared, emphasizing lat and upper back engagement.
6. Hold at the Top
• Pause for a moment at the top position, squeezing your shoulder blades together.
7. Lower with Control
• Slowly extend your arms, returning to the starting position while keeping the lats engaged.
• Maintain scapular retraction until the bottom, avoiding a passive dead hang.
8. Repeat for Controlled Repetitions
• Perform 3-10 reps, depending on your strength level.
Benefits of the Wide Ring Pull-Up
✅ Maximizes Lat & Upper Back Activation – Helps develop a wide, strong back.
✅ Builds Scapular Control & Shoulder Stability – Encourages better posture and injury prevention.
✅ Improves Grip Strength & Forearm Endurance – Rings require greater wrist and forearm engagement.
✅ Enhances Functional Strength – Transfers well to gymnastics, climbing, and calisthenics movements.
✅ Targets Back Muscles Differently Than Regular Pull-Ups – Focuses more on scapular retraction and depression.
Common Mistakes to Avoid
🚫 Shrugging the Shoulders – Keep shoulders depressed throughout the movement.
🚫 Letting the Rings Drift Too Far Out – Keep them wide, but controlled to prevent instability.
🚫 Neglecting Core Engagement – Stay tight to prevent excessive swinging.
🚫 Shortening the Range of Motion – Ensure full extension and contraction on every rep.
🚫 Holding Breath – Maintain steady breathing for better performance.
Tips for the proper execution of Wide Ring Pull-up
Maintain a Slight Arch in Your Back – Avoid a hollow body position; keep your chest open and ribs elevated.
Keep Elbows Flaring Out – This maximizes lat and upper back activation.
Engage Scapular Retraction Throughout – Avoid letting your shoulders roll forward at any point.
Control the Descent – Lower slowly and deliberately to maintain muscle tension.
Breathe Properly – Inhale before pulling up, exhale at the top, and inhale on the descent.
Muscles worked when doing Wide Ring Pull-up
Primary Muscles
•Latissimus Dorsi (Lats) – The main pulling muscles responsible for bringing the elbows toward the waist.
• Upper Back (Rhomboids, Trapezius, Rear Deltoids) – Key in scapular retraction and stability.
• Teres Major – Assists the lats in pulling the elbows downward.
Secondary Muscles
• Biceps Brachii – Assists in elbow flexion but with less engagement than a traditional pull-up.
• Forearms & Grip Strength – Maintains stability on the unstable rings.
• Core (Rectus Abdominis, Obliques, Transverse Abdominis) – Works to prevent excessive swinging.
Primary Muscle(s):
Lats
Secondary Muscle(s):
Biceps
Equipment needed for Wide Ring Pull-up
Adjust the difficulty of Wide Ring Pull-up
How to make Wide Ring Pull-up harder?
How to make Wide Ring Pull-up easier?
How to make Wide Ring Pull-up harder?
To make Wide Ring Pull-up harder:
-
Increase Hold Time at the Top • Hold the top position for 3-5 seconds per rep to increase endurance.
-
Use a Weighted Vest • Add extra resistance to progressively overload the movement.
-
Slow Down the Movement • Perform 5-10 second eccentrics (lowering phase) for more control and strength gains.
-
Explosive Wide Ring Pull-Ups • Pull up as quickly as possible, then lower slowly for power development.
How to make Wide Ring Pull-up easier?
To make Wide Ring Pull-up easier:
-
Use a Resistance Band for Assistance • Loop a resistance band around the rings and place a foot inside for support.
-
Perform Negative Reps • Start at the top position, then lower yourself slowly (5-10 seconds) to build strength.
-
Perform Wide Ring Rows First • Use a horizontal rowing position to develop lat strength before progressing.
-
Use a Slightly Narrower Grip • Keep the rings closer together until you build enough strength for a wider grip.
-
Train on a Fixed Bar First • If rings feel too unstable, practice wide grip pull-ups on a bar before transitioning.
