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Technique

  1. Hang up from rings with a False grip.
  2. Perform a Pullup while keeping the False grip.

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Muscles

Strength

Primary

  • Back
  • Biceps
  • Forearms

Secondary

  • Chest
  • Serratus anterior
  • Latissimus dorsi
  • Teres major
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Flexor carpi radialis
  • Flexor carpi ulnaris
  • Palmaris longus
  • Abductor pollicis longus
  • Flexor digitorum profondus
  • Flexor digitorum superficialis
  • Flexor pollicis longus
  • Lower trapezius
  • Serratus anterior
  • Pectoralis minor
  • Rhomboid major
  • Middle trapezius

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Equipment

Rings
Rings

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Appears in

Calisthenics skills
Joint movements
Elbowflexion
Shoulderextension downward
Wristflexion
trains stretches

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Progressions

e090

Rings muscle-up

Advanced

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Regressions

e03h

False grip straight-arm hang

Novice
e03k

False grip row

Intermediate
e085

Pullup

Intermediate
e0hv

Neutral grip pullup

Intermediate
e0hw

Chinup

Intermediate
e0o6

False grip bent-arm hang

Novice
e11t

Rings pullup

Intermediate
e0o5

One-arm assisted false grip

Intermediate
e11u

Wide rings pullup

Advanced
e01u

Assisted rings muscle-up

Intermediate
e0hj

Half crimp pullup

Intermediate
e0qg

Close grip pullup

Intermediate
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