Ring Wide Pull-Up
Build serious upper body strength! Wide ring pull-ups challenge your core & stability for a powerful back.
The Ring Wide 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 Wide Pull-Up Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Mid Traps (trapezius, middle fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Ring Wide Pull-Up Variations and Alternatives
How to do the Ring Wide Pull-Up
Set up the gymnastic rings: Ensure they are securely fastened and slightly wider than shoulder-width apart.
Starting Position: Stand underneath the rings and jump up or use a stool to grab the rings with a pronated (palms facing forward) grip.
Your hands should be wider than your shoulder width, with your body hanging straight down and your feet off the ground.
Engage your core and keep your body tense to prevent swinging.
Pull Up: By flexing the elbow and pulling the shoulder blades back and down until your chest is close to the level of the rings.
Focus on using your back and biceps, keeping the elbows pointing out to maintain the wide grip.
Top Position: Hold briefly to maximize muscle engagement.
Lower Yourself back down in a controlled manner to the starting position.
Repeat for the desired number of repetitions and sets, ensuring to maintain proper form, keeping the movement slow and controlled to prevent momentum and swinging.
Note: This exercise requires significant upper body strength and stability. It is recommended to master regular pull-ups before attempting wide grip pull-ups on rings.
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Ring Wide Pull-Up FAQs
What muscles does the Ring Wide Pull-Up work?
The Ring Wide 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 Wide Pull-Up?
Gymnastic rings.
Is the Ring Wide 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 Wide Pull-Up go on?
It belongs on pull day in a push/pull/legs routine.
What are some Ring Wide Pull-Up variations and alternatives?
Similar exercises include the Butterfly Pull-Up, Ring Archer Pull-Up, Ring Arm Curl and Ring Bent-Knee Inverted Row.
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