Ring Pull-Up
Build upper body strength with Ring Pull-Ups! A challenging bodyweight exercise that targets your back, shoulders, and arms.
The Ring 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 Pull-Up Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Ring Pull-Up Variations and Alternatives
How to do the Ring Pull-Up
Grab the gymnastic rings with an overhand grip and hang fully extended with your arms straight.
Engage your core and cross your ankles behind you to keep your body stable throughout the movement.
Pull your chest up toward the rings by driving your elbows down and back.
Pause briefly at the top as your chin clears the rings, squeezing your upper back muscles.
Lower yourself smoothly back down to the starting dead hang position with full arm extension.
Ring Pull-Up FAQs
What muscles does the Ring Pull-Up work?
The Ring 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 Pull-Up?
Gymnastic rings.
Is the Ring 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 Pull-Up go on?
It belongs on pull day in a push/pull/legs routine.
What are some Ring Pull-Up variations and alternatives?
Similar exercises include the Archer Pull-Up, Muscle Bar Up, Butterfly Pull-Up and Close-Grip Pull-Up.
Training calculators
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