Muscle groups

Back, Biceps, Shoulders, Trapezius, Latissimus


Take a pronated (overhand) grip, hands slightly wider than shoulder width apart, position yourself underneath the rings.

Start with your arms full extended, shoulders depressed (down, away from your ears). Squeeze your glutes and brace your core, your body should form a straight line head to heels. Maintain this position throughout.

Begin by retracting the scapula (Flexing your shoulder blades together) Engaging your mid back, before flexing your elbows. As you pull the rings to your chest, rotate the rings so that your palms are facing each other at the top of the movement.

Squeeze your scapula in retraction, lower to the start and repeat for repetitions.

Be sure to initiate each rep with your scapula and not your arms, and maintain total body tension.

Movement Group


Required Equipment


Progressions And Regressions