What is False Grip Ring Chin-Up?
The False Grip Ring Chin-Up is a medium-difficulty ring pulling exercise that uses a false grip to target biceps, lats, forearms and upper back (traps and chest). It builds pulling strength, grip and wrist stability while preparing you for advanced ring moves.
How to Do False Grip Ring Chin-Up
- Adjust ring height: Set rings so your feet clear the floor throughout repetitions; stand under rings and adjust spacing to shoulder-width to protect shoulders and reduce swing.
- Set false grip: Wrap your wrist over the ring so the palm rests on the ring base and close fingers and thumb to secure the false grip before lifting.
- Start dead hang: Extend arms fully into a dead hang with a vertical torso, engaged scapula and braced core; avoid shrugging, swinging, or arching the back.
- Pull to chest: Pull smoothly by driving elbows down and back, keeping the false grip intact until your chest reaches the rings; control tempo and avoid jerks.
- Pause at top: Hold a brief controlled pause at the top with shoulders stable and core tight; breathe and maintain tension in biceps and lats.
- Controlled descent: Slowly lower to the full hang while keeping the false grip and shoulder blades engaged; rest briefly before repeating the next repetition.
Muscle Groups
Biceps, Chest, Trapezius, Forearm, Latissimus, Back
Description
Adjust the height of the gym rings so that your feet will not touch the ground between repetitions.Stand under the rings and grip with false grip hand position.
Keep your arms straight and simply dead hang from the rings, keeping your body vertical. Pull your chest up toward the gymnastic rings by bending your arms. Keep the movement smooth, slow and controlled and try not to jerk any muscles as you pull-up. Throughout the repetition keep your false grip.
Pause for a moment at the top of the exercise before you start slowly lowering yourself back down.
Once you are lowered back to the hanging position, pause, and repeat the exercise.
Movement Group
Pull
Required Equipment
Rings
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of the False Grip Ring Chin-Up?
This exercise improves biceps and lat strength, forearm and grip endurance, and wrist stability. It also enhances scapular control and prepares you for progressions like ring muscle-ups.
What are common mistakes when doing False Grip Ring Chin-Ups?
Common errors include losing the false grip, swinging the body, shrugging the shoulders, using momentum, and failing to reach full range of motion. Focus on slow, controlled reps and scapular engagement.
How can I progress to or regress from this exercise?
Regress with ring rows using a false grip, band-assisted chin-ups, or eccentric (negative) reps. Progress by increasing reps, adding weight, or integrating false grip muscle-up progressions and strict ring pulling drills.