Muscle groups

Back, Biceps, Chest, Trapezius, Latissimus


Adjust the height of the rings appropriate for your fitness level (the lower the rings the more difficult the exercise).

Position yourself underneath the rings and take hold of them with a false grip.
Start with your arms extended, and your body forming a straight line from heels to shoulders, glutes engaged, core braced.

Initiate the movement by retracting your scapula (pinch your shoulder blades together) and pull the rings to your chest, while maintaining total body tension.

Utilise a full range of motion, rings should come all the way to your chest, squeeze your mid back at the top. Lower and repeat for repetitions.

Begin by flexing the elbow, pulling your chest towards the rings. Retract your shoulder blades as you perform the movement.

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