Ring Pull Up

How to do it

1. Set gymnastic rings high enough to hang with straight arms and the feet off the floor.
2. Grip the rings with palms facing forward, about shoulder-width.
3. Hang with the arms straight and brace the body.
4. Pull up, letting the palms turn in to face each other as the rings reach the shoulders.
5. Lower slowly, turning the palms forward again as the arms straighten.

Tips

• Let the rings rotate freely, it is easier on the elbows and shoulders.
• Keep the rings close to the body at the top.

Common mistakes

• Fighting the rotation and forcing the wrists to stay fixed.
• Letting the rings swing forward and back.

Muscles worked by the Ring Pull Up

• Lats (upper) Primary25%
• Lats (lower) Primary17%
• Biceps (long head) Secondary8%
• Lower traps Secondary8%
• Biceps (short head) Secondary7%
• Rhomboids Secondary7%
• Brachialis Secondary6%
• Rear delts Minor5%
• Forearm flexors Minor5%
• Rotator cuff Stabilizer5%
• Mid traps Minor4%
• Upper abs 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.

Rings let the hands rotate; more stabilising. Pulling the body up to a bar is shoulder adduction and extension led by the lats, with the elbow flexors and lower traps doing a large share; the core holds the body still.

Ring Pull Up alternatives

Same equipment

• Ring Chin UpRings

Different equipment

• Assisted Pull UpMachine
• Band Assisted Pull UpResistance band

Easier

• Negative Pull UpPull-up bar
• Assisted Neutral Grip Pull Up MachineMachine

No equipment

• Pull UpBodyweight

Make it harder

• Weighted Pull UpPull-up bar
• Archer Pull UpPull-up bar
• Typewriter Pull UpPull-up bar
• Weighted Chin UpPull-up bar

Make it easier

• Assisted Pull UpMachine
• Band Assisted Pull UpResistance band
• Negative Pull UpPull-up bar
• Assisted Neutral Grip Pull Up MachineMachine

Similar exercises

• Close Grip Pull UpPull-up bar
• Explosive Pull UpPull-up bar

Frequently asked questions

What muscles does the Ring Pull Up work?

Mainly the lats (upper) and lats (lower). The biceps (long head), lower traps, biceps (short head), rhomboids and brachialis assist.

Is the Ring Pull Up good for beginners?

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

What is a good alternative to the Ring Pull Up?

For example the Assisted Pull Up, Band Assisted Pull Up and Negative Pull Up. They train mostly the same muscles, some with different equipment.

How do you make the Ring Pull Up harder?

Add weight or reps, or move on to the Weighted Pull Up and Archer Pull Up.

Sources

• Youdas et al. 2010, JSCR 24(12):3404-3414 (pull up, chin up)

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