How to do the Ring Pull-up
Set the rings so you can hang with straight arms without touching the floor.
Grab the rings with your palms facing forward and brace your core.
Pull yourself up until your chin clears the rings, letting your wrists rotate naturally.
Lower under control until your arms are straight, keeping the rings steady.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 6–15 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The widest muscles of your back pull the arms down and back. Pull-ups, pulldowns and rows with the elbows close to the body build the V-taper.
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