Muscle groups

Core, Shoulders, Forearm


Take a pronated grip on the rings (palms facing forward) and perform a chin up, rotating the rings as you pull, so your palms are facing you at the top. Hold this position, with the rings close together and your chin above your hands. Leg slightly in front, and core braced. Keep one arm in, tight to your body and extend the other arm out to your side. Rotate the ring outward, so your palm faces down as you straighten your arm. Keep your wrist strong, driving your knuckles over the rings. Pause with the arm fully extended, driving the ring down through your palm. Then bend your arm and rotate the ring back to the centre, and switch sides. Repeat for repetitions.