What is Assisted Ring Pull Up?

An Assisted Ring Pull Up is an easy ring-based pull movement where you reduce load with foot support while pulling your chest to the rings. It mainly targets the latissimus, biceps, shoulders and upper back, and is ideal for beginners building pulling strength and control.

How to Do Assisted Ring Pull Up

  1. Set ring height: Adjust rings to about shoulder height and check they hang evenly with straps secure before starting.
  2. Assume stance: Stand slightly in front of the rings, grip them palms forward, squat until shoulders and hips are under the rings, feet flat.
  3. Engage shoulders: Depress and retract shoulder blades, stick your chest out, and brace your core to protect the shoulders and spine.
  4. Pull to rings: Drive elbows down and back while rotating wrists inward, pulling your chest toward the rings with elbows close to your sides.
  5. Lower with control: Slowly extend elbows and lower to the start position for 2–4 seconds, maintaining shoulder stability and avoiding momentum.

Muscle Groups

Biceps, Shoulders, Forearm, Latissimus, Back

Description

Set the rings to approximately shoulder height. Stand slightly in front of the rings, and grip them with palms facing forward. Squat down so your shoulders and hips are directly underneath the rings, knees bent in front of you and feet flat.

Initiate the movement by depressing your shoulders and sticking your chest out.
Drive your elbows forward and down, rotating the wrists inward, as you pull your chest to the rings. Keep your elbows close to your sides, driving them behind you.
Squeeze at the top, lower with control and repeat for repetitions.

Movement Group

Pull

Required Equipment

Rings

Progressions and Regressions

Frequently Asked Questions

What are the main benefits of Assisted Ring Pull Ups?

Assisted Ring Pull Ups build foundational pulling strength, improve scapular control, and develop shoulder and core stability. They allow beginners to learn ring mechanics and progress toward unassisted pull-ups with lower injury risk.

What common mistakes should I avoid when doing Assisted Ring Pull Ups?

Avoid shrugging the shoulders, using excessive momentum, flaring elbows wide, and letting the hips sag. Maintain scapular depression, a braced core, and controlled tempo to protect the shoulders and get full range of motion.

How do I progress from Assisted Ring Pull Ups or find alternatives?

Reduce assistance by moving feet back, raise ring height, add eccentric-only reps, or try negative pull-ups and band-assisted pull-ups. Once stronger, work toward full ring pull-ups and weighted variations for continued progress.