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Exercise guide
Ring Muscle-Up
An advanced calisthenics movement combining a pull-up and a dip on gymnastic rings.
What this exercise works
- Muscles
- latissimus dorsi · pectoralis major · triceps brachii · anterior deltoid · biceps brachii · rhomboids
- Goals
- strength · power
- Equipment
- Gymnastic rings
- Category
- Strength
- Difficulty
- advanced
Demonstration
Step 1
Step 2
How to perform the movement
- Hang from the rings with a false grip, palms facing each other.
- Pull explosively, driving the chest up to the rings.
- Transition the elbows over the rings as the chest rises.
- Press to full arm extension at the top.
- Lower under control through the transition back to the hang.
Technique cues and common mistakes
- A false grip is essential for the transition.
- Drive the elbows down hard during the transition.
- Build the strength with negatives and band-assisted reps first.