Movement overview

The Narrow Grip Australian Pull-Up With Rings is a bodyweight exercise that targets the upper back, biceps, and forearms. It involves pulling your body towards rings while maintaining a narrow grip, emphasizing the engagement of the upper back muscles and arms. This exercise is performed with the body in a horizontal position, making it an effective way to build strength and improve stability in the upper body.

Step-by-step cues

1. Set up a pair of gymnastic rings at waist height.
2. Stand facing the rings and grab them with a narrow, neutral grip, palms facing each other.
3. Walk your feet forward until your body is in a straight line from head to heels, leaning back with your arms fully extended.
4. Engage your core and glutes to maintain a straight body position.
5. Pull your chest towards the rings by bending your elbows and squeezing your shoulder blades together.
6. Pause briefly at the top of the movement when your chest is near the rings.
7. Slowly lower yourself back to the starting position with control, fully extending your arms.
8. Repeat for the desired number of repetitions.

Technical tips

• Keep your body straight by engaging your core throughout the movement.
• Focus on squeezing your shoulder blades together as you pull up to maximize upper back engagement.
• Maintain a controlled motion both when pulling up and lowering down to enhance muscle activation.
• Ensure that your grip on the rings is firm but not overly tight to avoid unnecessary tension in the forearms.
• Adjust the height of the rings or your foot position to modify the difficulty level of the exercise.
• Breathe out as you pull yourself up and breathe in as you lower yourself down.