Also known as: ring flys, ring flies, back lever flies, ring chest flys

What is Back Lever Ring Flys?

Back Lever Ring Flys are a ring-based pull variation where you lean forward with straight arms and protracted scapula to control a fly movement. It targets the back, biceps and core and is classified as an easy-level exercise for building pulling strength and stability.

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How to Do Back Lever Ring Flys

  1. Set rings height: Adjust rings to about hip height and anchor securely to avoid swinging or slipping during the movement.
  2. Grip and stance: Stand facing away from anchor, feet together, palms facing behind you and take a firm neutral grip on the rings.
  3. Brace core: Posterior pelvic tilt, protract scapula and brace your core to create full-body tension before initiating motion.
  4. Lean forward slowly: Keep arms straight and controlled as you lean forward, allowing shoulders and arms to extend while maintaining scapular protraction.
  5. Drive back up: Use the shoulder and back muscles to pull the rings down and return to standing, keeping arms straight and body tension engaged.

Muscle Groups

Back, Biceps, Core

Description

Set the rings to about hip height. Stand facing away from the anchor point, and grip the rings so your palms face behind you, feet together.

Assume Scapula protraction, PPT (Tuck your tailbone), and brace your core. Keep your arms straight, and maintaining body tension, begin to lean forwards. Try to control your descent, allowing your arms and shoulders to extend.
Keep your scapula protracted, and arms straight, as you drive the rings down, pulling yourself back into a standing position.
Repeat for repetitions.
Movement Group: Pull
Equipment: Rings

Progressions and Regressions

None

Frequently Asked Questions

What are the main benefits of Back Lever Ring Flys?

Back Lever Ring Flys strengthen the upper back, biceps and core while improving scapular control, shoulder stability and whole-body tension for better calisthenics pulling performance.

What common mistakes should I avoid with this exercise?

Common mistakes include losing scapular protraction, bending the arms, failing to brace the core, and letting the hips sag. These compromise safety and reduce effectiveness.

How can I progress or modify Back Lever Ring Flys?

Scale by reducing range of motion or using a shallower lean, or progress to deeper leans and slower eccentrics. Alternatives include ring rows and controlled ring fly negatives.