Ring Pull-up
Expert Advice
Focus on pulling with your elbows rather than your hands to fully engage the lats and minimize bicep involvement.
How-to-do Steps
- Grip the rings with your palms facing each other.
- Hang with your arms fully extended, legs straight and feet off the ground.
- Pull yourself up by driving your elbows down to your sides until your chin is above the rings.
- Lower yourself back down with control to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Ring Pull-up primarily targets the Lats, with Strength mechanics using Suspension. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats100%
Equipment
Suspension
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Ring Pull-up work?
Ring Pull-up primarily targets the Lats. It is classified as a Strength exercise performed with Suspension.
How many sets and reps should I do for Ring Pull-up?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Ring Pull-up suitable for beginners?
Ring Pull-up is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
