Muscle groups

Back, Triceps, Chest, Shoulders, Trapezius, Forearm, Latissimus


Adjust the height of the rings so they are in about your chest height.

Position yourself hanging underneath the rings while holding in rings. Your knees should be bent and your feet on the ground with your arms straight. Make sure your arms are using false grip. This will be your starting position.

With a slow and controlled movement pull yourself up until you reach transition point. 'Roll' your chest over the bar as a transition from a pull-up to a dip while keeping false grip.

Pause at the top of the motion, and return yourself to the start position.

Repeat for the desired number of repetitions.

Movement Group


Required Equipment


Progressions And Regressions