Ring Muscle Up

Back · Bodyweight · Expert

How to do it

1. Start by hanging from gymnastic rings with a false grip or secure neutral grip and your arms fully extended.
2. Brace your core and pull the rings toward your lower chest, keeping them close to your body.
3. As your chest rises, lean forward and bring your shoulders over the rings.
4. Turn your wrists over and let your elbows move behind you to transition into the bottom of a ring dip.
5. Press down through the rings until your arms are fully extended at the top.
6. Lower under control back to a full hang and repeat for the desired number of repetitions.

Muscles worked

Primary: Lats
Secondary: Biceps, Triceps, Shoulders, Chest

Related exercises

Lever Front Pulldown

Pull-Up

Chin-Up

Alternating Cable Lat Pulldown

Barbell Pullover to Press

Cable Incline Pushdown