Movement overview

The Rings Pull Up is a bodyweight exercise performed using gymnastic rings. It primarily targets the muscles of the upper back, biceps, and shoulders, while also engaging the core for stabilization. This exercise enhances grip strength and improves overall upper body strength and coordination.

Step-by-step cues

1. Adjust the rings to a height where you can hang with your arms fully extended without your feet touching the ground.
2. Grip the rings with a neutral grip (palms facing each other) and hang with your body straight, engaging your core.
3. Initiate the movement by retracting your shoulder blades and pulling your chest towards the rings.
4. Continue pulling until your chin is above the level of the rings.
5. Slowly lower yourself back to the starting position with control, fully extending your arms.
6. Repeat for the desired number of repetitions.

Technical tips

• Maintain a tight core throughout the movement to prevent swinging.
• Focus on squeezing your shoulder blades together as you pull up.
• Keep your elbows close to your body to maximize bicep engagement.
• Ensure a full range of motion by fully extending your arms at the bottom of each rep.
• Control the descent to build eccentric strength and prevent injury.
• If you're new to ring pull-ups, consider using a resistance band for assistance.