Also known as: chin ups, chinups, ring chins, supinated chins, ring pull-ups

What is Ring Chin Ups?

Ring Chin Ups are a medium-level ring pull exercise where you pull with a supinated grip, primarily targeting the biceps and lats while engaging shoulders, forearms and core. They develop vertical pulling strength and shoulder stability; maintain scapular control and slow lowering for safety.

How to Do Ring Chin Ups

  1. Set rings height: Adjust rings to waist or slightly lower height; hold rings with supinated grip and stand with feet slightly in front, core braced.
  2. Active hang: Hang tall with shoulders depressed, chest up, arms straight and feet together; create tension through lats and core before initiating the pull.
  3. Start the pull: Begin by depressing scapula further then bend elbows, pulling rings inward; lead with chest and drive elbows down to engage biceps and lats.
  4. Rotate at top: Rotate the rings inward as you reach chin above hands, retracting shoulder blades and pushing chest out for stable top position.
  5. Controlled descent: Lower slowly while outwardly rotating rings until arms straighten; keep scapula controlled and maintain core tension to protect shoulders.
  6. Repeat safely: Reset scapula between reps if needed; use full range, avoid swinging, and stop if pain occurs. Progress with tempo or added sets.

Muscle Groups

Shoulders, Forearm, Latissimus, Back, Biceps

Description

Hang actively from the ring with a supinated grip (palms facing forward). Legs together, feet slightly in front, so you core is engaged.

Begin by depressing the scapula (shoulders down away from ears) and then start bending the arms. rotate the rings inward as you pull up. Your palms will face you at the top of the movement. Drive your elbows down, retract your shoulder blades and push your chest out. Chin should be above your hands at the top.

Lower with control, and outwardly rotate the rings. Arms straight at the bottom and hands turned out.

Repeat for Repetitions.
Movement Group: Pull
Equipment: Rings

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of ring chin ups?

Ring chin ups build vertical pulling strength, increase biceps and lat development, improve scapular control and shoulder stability, and enhance grip and forearm strength. Rings add instability, recruiting stabilizers and core more than fixed bars.

What common mistakes should I avoid?

Common mistakes include passive hanging, shrugging shoulders, kipping and using momentum, incomplete range of motion, and poor ring rotation. Focus on scapular depression, controlled pull and descent, full chin-over-hands range, and proper ring rotation to avoid shoulder strain.

How can I progress or regress ring chin ups?

Progress by adding reps, slow negatives, weighted vests, or explosive pull-ups. Regress using assisted rings, band assistance, Australian ring rows, or eccentric-only reps. Also practice scapular pulls and strict bar chin-ups to build prerequisite strength safely.