Also known as: ring pull up, ring-assisted pullup, assisted ring row, band-assisted ring pullup, ring pullups

What is Assisted Ring Pull Up?

What is Assisted Ring Pull Up? The Assisted Ring Pull Up is an easy ring-based pulling exercise that targets the lats, biceps, shoulders and forearms. It reduces load for beginners and builds foundational pulling strength while teaching scapular control and elbow positioning.

How to Do Assisted Ring Pull Up

  1. Set ring height: Adjust rings to shoulder height and check straps are even. Stand slightly in front of rings for a stable starting position with feet flat.
  2. Assume starting stance: Grip rings with palms facing forward, squat so shoulders and hips are under rings, knees bent and feet flat to brace the body.
  3. Engage scapula: Depress and retract shoulders, push chest forward, creating tension before the pull to protect the shoulders and recruit the lats.
  4. Pull to rings: Drive elbows down and back, rotate wrists inward, pull chest toward the rings while keeping elbows close to your sides and core tight.
  5. Lower with control: Slowly extend elbows and lower your body under tension, maintaining scapular engagement. Reset posture before repeating to avoid momentum.

Muscle Groups

Back, Forearm, Biceps, Shoulders, Latissimus

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
Equipment: Rings

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Assisted Ring Pull Ups?

Assisted Ring Pull Ups build pulling strength, scapular control and grip while reducing load on the shoulders. They target lats, biceps and forearms, help teach proper pulling mechanics, and provide a safe step toward strict pull-ups.

What common mistakes should I avoid?

Common mistakes include using momentum, shrugging shoulders, flaring elbows, and dropping partial reps. Slow each rep, engage the scapula before pulling, keep elbows close, and maintain core tension to improve safety and effectiveness.

How can I progress or what are alternatives?

Progress by reducing assistance: step feet back, elevate feet, or perform eccentric-only reps. Alternatives include band-assisted pull-ups, ring rows, and Australian rows. Work toward strict ring pull-ups and then weighted variations as strength and stability improve.