Muscle groups

Back, Biceps, Latissimus, Hamstring


Take a pronated (overhand) grip, hands slightly wider than shoulder width apart, position yourself underneath the rings. Place your feet on top of a box or stable surface, and drive your hips up. Squeeze your glutes and brace your core, your body should form a straight line head to heels
Start with your arms full extended, shoulders depressed (down, away from your ears).

Begin by retracting the scapula (Flexing your shoulder blades together) Engaging your mid back, before flexing your elbows and pull the rings to your chest.

Squeeze at the top, mid back engaged, lower to the start. 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

Rings, Bench

Progressions And Regressions