Ring Muscle-Up

An advanced calisthenics movement combining a pull-up and a dip on gymnastic rings.

How to do it

1. Hang from the rings with a false grip, palms facing each other.
2. Pull explosively, driving the chest up to the rings.
3. Transition the elbows over the rings as the chest rises.
4. Press to full arm extension at the top.
5. Lower under control through the transition back to the hang.

Tips

• 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.

Muscles

Primary: Lats, Chest, Triceps

Secondary: Front deltoid, Biceps, Rhomboids