Ring Self-Assisted Chin-Up
Chin-ups made easier! Use rings & bands to build strength with assisted movement. Perfect for progressing to unassisted chin-ups.
The Ring Self-Assisted Chin-Up is a compound exercise that mainly works the back and biceps, with help from the chest. You'll need: gymnastic rings or resistance bands.
Required Equipment
Ring Self-Assisted Chin-Up Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Upper Chest (pectoralis major, clavicular head)
Ring Self-Assisted Chin-Up Variations and Alternatives
How to do the Ring Self-Assisted Chin-Up
Set up the gymnastic rings at a height that allows you to hang with your feet touching the floor or elevated platform.
Attach the assistance band to the rings, and place it under your knees or feet, depending on the needed assistance level.
Grip the rings with palms facing you (supinated grip), hands shoulder-width apart.
Start with arms fully extended, maintaining a straight line from your head through your feet.
Pull your body up by bending your elbows and pulling the rings towards your upper chest.
Focus on squeezing your shoulder blades together and down as you rise.
Pull yourself up until your chin is above the level of the rings.
Hold for a moment at the top, then lower yourself back down with control to the starting position.
Repeat for the desired number of repetitions and sets, ensuring proper form throughout the movement.
Adjust the assistance band tension as you progress to gradually increase the difficulty of the exercise.
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Ring Self-Assisted Chin-Up FAQs
What muscles does the Ring Self-Assisted Chin-Up work?
The Ring Self-Assisted Chin-Up mainly works the back and biceps, with help from the chest. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Ring Self-Assisted Chin-Up?
Gymnastic rings or resistance bands.
Is the Ring Self-Assisted Chin-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 Self-Assisted Chin-Up go on?
It belongs on pull day in a push/pull/legs routine.
What are some Ring Self-Assisted Chin-Up variations and alternatives?
Similar exercises include the Bench Assisted Chin-Up, Assisted Close-Grip Underhand Chin-Up, Machine Assisted Pull-Up and Assisted Single-Arm Pull-Up.
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