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Last updated March 5, 2026
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LatsBicepsTrapezius
Ring Pull Up
Perform pull-ups on gymnastic rings, allowing your wrists to rotate freely. The instability recruits more stabilizers than a fixed bar.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
latsbiceps
Secondary
upper back / rhomboidsmid trapsrear shouldersforearm flexorsdeep abs / core
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weightRing
Movement pattern
Bilateral
Posture
Hanging
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Set gymnastic rings at an appropriate height so you can hang freely.
- Grip the rings firmly and hang with arms fully extended.
- Step 2Starting Position
- Start in a dead hang with your core engaged.
- Allow the rings to settle — avoid excessive swinging.
- Step 3Execution
- Initiate the pull by retracting your shoulder blades and driving your elbows down.
- As you pull up, allow your wrists to rotate naturally — this is a key benefit of rings.
- Pull until your chin clears the level of the rings.
- Squeeze your lats and back muscles at the top.
- Lower yourself slowly and under control back to a dead hang.
- Avoid kipping or swinging for strict form.