Ring Muscle Up

How to do it

1. Set the rings high enough to hang with straight arms and grip them with a false grip, wrists over the rings.
2. Hang with the body tight and the rings close together.
3. Pull the rings toward your lower ribs, keeping them close to the body.
4. Lean the chest forward over the hands as you pass the rings and turn the elbows back.
5. Press out of the deep dip to a straight-arm support with the rings by your hips.
6. Lower through the dip and back to the hang under control.

Tips

• The false grip saves you from regripping during the transition.
• Keep the rings close to the body so they pass under your armpits.
• Learn it first with the feet on the floor and low rings.

Common mistakes

• Letting the rings drift wide during the pull.
• Losing the false grip halfway through the pull.
• Leaning back instead of forward during the transition.

Muscles worked by the Ring Muscle Up

• Lats (upper) Primary19%
• Lower chest Secondary13%
• Lats (lower) Primary11%
• Triceps (lateral head) Secondary9%
• Front delts Secondary7%
• Triceps (long head) Secondary6%
• Biceps (long head) Secondary6%
• Lower traps Minor6%
• Rotator cuff Stabilizer6%
• Forearm flexors Minor5%
• Biceps (short head) Secondary5%
• Upper abs Minor4%
• Hip flexors Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

False grip on rings and a deeper dip. A pull up that turns over into a dip: lats lead the pull, then the lower pec and triceps finish the press above the bar.

Ring Muscle Up alternatives

Same equipment

• Ring Pull UpRings

Different equipment

• Muscle UpPull-up bar
• Assisted Chin Up MachineMachine

Easier

• Ring Chin UpRings
• Assisted Pull UpMachine

No equipment

• Chin UpBodyweight

Similar exercises

• Weighted Chin UpPull-up bar

Frequently asked questions

What muscles does the Ring Muscle Up work?

Mainly the lats (upper) and lats (lower). The lower chest, triceps (lateral head), front delts, triceps (long head), biceps (long head) and biceps (short head) assist.

Is the Ring Muscle Up good for beginners?

The Ring Muscle Up is rated intermediate. If you are new, learn the Ring Chin Up first and build up from there.

What is a good alternative to the Ring Muscle Up?

For example the Muscle Up, Assisted Chin Up Machine and Ring Chin Up. They train mostly the same muscles, some with different equipment.

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