Also known as: ring pullups, ring pull-ups, ring chin-up, gymnastic ring pullup, rings pull-ups

What is Ring Pull Up?

A Ring Pull Up is a ring-based vertical pull that lifts your chin above the rings by driving the shoulders and elbows down and back. It primarily targets the latissimus dorsi, biceps and upper back, and is a medium-difficulty calisthenics move requiring core stability and ring control.

How to Do Ring Pull Up

  1. Set ring height: Adjust rings so they hang around chest to forehead height; ensure straps are secure and rings are level before starting to reduce instability risk.
  2. Grip rings: Grab rings with palms facing forward at chosen width, squeeze rings firmly and engage wrists to maintain control during the movement.
  3. Assume start position: Hang with arms fully extended, torso leaned back about 30 degrees, chest lifted and scapula slightly depressed to preload the lats.
  4. Pull to chin: Exhale as you pull shoulders and elbows down and back, driving your chest toward the rings until your chin clears the rings, keeping torso stable.
  5. Pause and lower: Hold the top one second, inhale, then slowly lower with control until arms fully extend and lats feel stretched to protect the shoulders.

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
Equipment: Rings

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Ring Pull Ups?

Ring Pull Ups build vertical pulling strength, increase lat and biceps size, and improve scapular stability and grip. Rings add instability, which improves joint control and functional upper-body coordination.

What common mistakes should I avoid when doing Ring Pull Ups?

Avoid flaring elbows, using excessive momentum, collapsing your chest, or neglecting scapular engagement. These errors reduce effectiveness and increase shoulder strain or injury risk.

How can I progress or regress Ring Pull Ups?

Regress with assisted ring pull-ups (bands or feet on ground) and negatives. Progress by adding weight, increasing range, or doing slower eccentrics, or switching to stricter ring muscle-up prep.