Explosive pull-to-press performed on gymnastic rings that moves you from a hanging pull-up into a locked dip and primarily works the back.
How to do the Ring Muscle Up#
- Hang from the rings with your arms straight and the rings at your sides.
- Explosively pull your chest upward while driving the rings close to your body.
- Shift your hands and chest over the rings to pass through the transition phase.
- Press down until your arms are fully extended and locked out in a dip position.
- Lower under control back to a dead hang before repeating.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius), Triceps (Triceps Brachii)
- Secondary: Chest (Pectoralis Major), Biceps (Biceps Brachii), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Front delts (Anterior Deltoid), Abs (Rectus Abdominis)
Common mistakes#
- Not pulling high enough to clear the transition.
- Allowing the rings to flare outward during the transition.
- Using excessive swing instead of a controlled, powerful pull.
- Failing to fully lock out at the top and stopping short of extension.
