What is Ring Pull Up?

A Ring Pull Up is a medium-level calisthenics pull exercise where you pull your torso upward on rings until your chin clears the rings. It primarily targets the lats, biceps, upper back and shoulders while requiring core stability and grip strength, suitable for intermediate trainees.

How to Do Ring Pull Up

  1. Set rings & grip: Adjust rings to chest height; grab rings with palms facing forward at chosen width. Stand tall with arms extended and shoulders packed to start.
  2. Set body position: Lean your torso back about 30 degrees, create a slight lower-back arch and stick the chest out. Brace the core and retract your shoulder blades.
  3. Initiate the pull: Exhale and pull by driving elbows down and back, keeping the upper torso stationary. Lead with the chest until your chin clears the rings.
  4. Hold top position: Pause one second at the top with shoulders depressed; avoid shrugging. Keep tension in the lats and biceps to stabilize the hold.
  5. Lower with control: Inhale and slowly lower until arms fully extend and lats are stretched. Maintain scapular control to protect the shoulders and prevent swinging.

Muscle Groups

Biceps, Chest, Shoulders, Trapezius, Forearm, Latissimus, Back

Description

Grab the rings with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.

As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.

Pull your torso up until your chin is higher than your hands by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement.
The upper torso should remain stationary as it moves through space and only the arms should move.

After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.

Movement Group

Pull

Required Equipment

Rings

Progressions and Regressions

Frequently Asked Questions

What are the benefits of ring pull ups?

Ring Pull Ups develop lat and biceps strength while improving scapular stability, shoulder resilience, grip strength and core control. The unstable rings increase recruitment and coordination, translating to better functional pulling strength and joint stability.

What common mistakes should I avoid?

Avoid swinging the hips, incomplete range of motion, collapsed or shrugged shoulders, flared elbows, and rushing negatives. These errors reduce muscle activation and increase shoulder strain; focus on controlled movement and scapular engagement.

How can I progress or regress ring pull ups?

Regress with ring rows, band-assisted pull ups, or negative-only reps. Progress by increasing reps, slow eccentrics, adding weight, or advancing to archer variations, L-sit ring pull ups, and muscle-up progressions for greater strength demands.