Ring Single-Arm Pull-Up
Test your strength! The Ring Single-Arm Pull-Up is an expert-level exercise that builds serious upper body power. Proceed with caution!
The Ring Single-Arm Pull-Up is a compound exercise that mainly works the back and biceps, with help from the traps. You'll need: gymnastic rings.
Required Equipment
Ring Single-Arm Pull-Up Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Ring Single-Arm Pull-Up Variations and Alternatives
How to do the Ring Single-Arm Pull-Up
Set up gymnastic rings at a height where you cannot touch the ground while hanging from them.
Grip one of the rings firmly with one hand fully extended above your head.
Engage your core and keep your body straight.
Pull yourself up by retracting your shoulder and bending your arm, pulling with your back and bicep.
Aim to pull yourself up until your chin is above the ring while keeping your body as controlled and stable as possible.
Slowly lower yourself back down to the starting position with a controlled motion.
Repeat for the desired number of repetitions before switching arms.
Ensure to keep your focus on engaging the correct muscles throughout the exercise and maintain proper form to avoid the risk of injury due to the advanced nature of this exercise.
Note: This exercise requires significant upper body strength and should only be performed by individuals who have already mastered the basic pull-up and have a good amount of strength training experience. It is critical to maintain proper form throughout the exercise to prevent injuries.
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Ring Single-Arm Pull-Up FAQs
What muscles does the Ring Single-Arm Pull-Up work?
The Ring Single-Arm Pull-Up mainly works the back and biceps, with help from the traps. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Ring Single-Arm Pull-Up?
Gymnastic rings.
Is the Ring Single-Arm Pull-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Ring Single-Arm Pull-Up go on?
It belongs on pull day in a push/pull/legs routine.
What are some Ring Single-Arm Pull-Up variations and alternatives?
Similar exercises include the Archer Pull-Up, Bodyweight Standing Single-Arm Close-Grip Row, Butterfly Pull-Up and Ring Archer Pull-Up.
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