Ring Muscle-Up
A pull-up on gymnastic rings that turns over the rings into a dip and finishes in straight-arm support. A skill move that combines a strong pull, a quick transition and a ring dip.
Primary muscles
- Lats (Latissimus Dorsi)
- Triceps
Secondary muscles
- Chest (Pectoralis Major)
- Biceps
- Front Delts
- Traps (Trapezius)
- Forearm Flexors
- Abs (Rectus Abdominis)
- Sets
- 3–5
- Reps
- 1–5
- Rest
- 120–180s
How to perform
Main muscles working (thicker lines)
Starting position
Hang from the rings with a false grip, the base of the palms on top of the rings and the arms straight.
Pull hard, driving the elbows down to the sides and bringing the rings toward the armpits.
As the chest reaches the rings, roll the shoulders forward over them and let the elbows go straight back.
Press out of the bottom of the dip to straight arms in support.
Lower back through the dip and the pull to a hang with control.
Breathing: Exhale through the pull and transition, inhale at the top or in the hang.
Coaching tips
Rings to the armpits
Chest over the hands
Keep the rings close
Common mistakes
Losing the false grip before the transition
Letting the rings drift wide
Chicken-winging one arm over at a time
Safety notes
Master strict chest-to-bar pull-ups and ring dips first.
Set the rings so you can stand at the bottom and step down safely.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.