Strength Training · Calisthenics · Gymnastics
Ring Pull-Up
The ring pull-up is a bodyweight pulling exercise on freely rotating rings. It trains your back, arms, and grip while requiring you to control your body without swinging.
- Intermediate
- Compound
- Moderate injury risk
- Rest 2 min
How to do it
- Set the rings at equal height, about shoulder-width apart.
- Grip the rings with your palms facing each other.
- Hang beneath the rings with straight arms and your feet off the floor.
- Pull yourself upward until your chin clears your hands, allowing the rings to rotate naturally.
- Lower yourself under control to straight arms.
Form cues
- Keep your ribs over your pelvis.
- Drive your elbows toward your sides.
- Keep your neck long.
Common mistakes
- Kicking to gain heightKeep your legs quiet; use assistance if you cannot rise without momentum.
- Forcing the rings outwardLet the rings track beside your torso rather than spreading them wide.
- Reaching with your chinFinish by lifting your body higher, not by craning your head forward.
Safety
Dropping abruptly into the bottom position can strain your shoulders or elbows, especially when fatigued. A slipping grip or unsecured ring setup can cause a fall.
- Check the anchors, straps, and buckles before putting your full weight on the rings.
- Use a stable step to reach high rings rather than jumping for them.
- End the set before your grip starts opening or you lose control of the descent.
If hanging causes shoulder, elbow, or wrist pain, choose a supported version and seek advice from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics Rings
Sets and reps
- Sets
- 2–3
- Target
- 4–8 reps
- Rest
- 2 min
Use enough assistance to finish each set with one or two controlled reps still possible.