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All exercises

Ring pull-up

Advanced

Ring pull-up is a compound exercise for the lats, also working the biceps, upper back, and forearms.

What it works

Primary muscle

Lats

Also works

BicepsUpper backForearms

Equipment
Other
Type
Compound · Pull
Logged as
Bodyweight + added weight
Suggested rest
2 min

How to do it

  1. 1Set the rings high enough to hang with straight arms and your feet off the floor, and grip one in each hand.
  2. 2Start from a dead hang with your palms facing each other, shoulders drawn down away from your ears and legs together.
  3. 3Pull yourself up by driving your elbows down toward your ribs until your chin passes the rings, letting your hands rotate naturally.
  4. 4Keep the rings close to your body and don't let them drift apart or swing.
  5. 5Lower yourself slowly to a full hang before the next rep.

What to do instead

  • Pull-upBodyweight
  • Pull up (neutral grip)Bodyweight
  • Chin-upBodyweight

Easier variations

  • Band assisted pull-upResistance band
  • Inverted row with strapsBodyweight

Harder variations

  • Weighted pull-upWeight plate
  • Archer pull upBodyweight
Logged today · 2 min restRing pull-up

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More Back exercises

  • Alternate lateral pulldownCable
  • Archer pull upBodyweight
  • Assisted parallel close grip pull-upMachine
  • Assisted pull-upMachine
  • Assisted standing chin-upMachine
  • Assisted standing pull-upMachine