Muscle groups

Back, Biceps, Shoulders, Forearm, Latissimus


Hang actively from the ring with a supinated grip (palms facing forward). Legs together, feet slightly in front, so you core is engaged.

Begin by depressing the scapula (shoulders down away from ears) and then start bending the arms. rotate the rings inward as you pull up. Your palms will face you at the top of the movement. Drive your elbows down, retract your shoulder blades and push your chest out. Chin should be above your hands at the top.

Lower with control, and outwardly rotate the rings. Arms straight at the bottom and hands turned out.

Repeat for Repetitions.

Movement Group


Required Equipment


Progressions And Regressions