How to Do Ring Pull-Ups: Muscles Worked & Proper Form

a gif showing how to perform ring pull-ups with proper form

Muscles Worked in Ring Pull-Ups

Primary muscles worked:

Lats

Secondary muscles worked:

Biceps
Rear Deltoids
Forearm Flexors
Rotator Cuffs

How to Do Ring Pull-Ups

Adjust the rings to a height where you can hang with fully extended arms without your feet touching the ground.
Grab the rings and hang with your body straight and core engaged.
Pull yourself up by driving your elbows down and back, bringing your chest to or above the rings.
Slowly extend your arms to lower yourself back to the starting position.
Repeat for reps.

Commentary

The ring pull-up is a variation of pull-ups which is great for strengthening your pulling muscles and for preparing you on the road to conquering the muscle-up.

Want to read much, much more about pull-ups? Check out our massive guide:

Pull-Ups: How to Do Your First, and Continued Training for Mastery

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