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Technique

  1. Start by hanging from the rings with a standard grip.
  2. Pull yourself up and at the end of the Pullup, switch to a False grip placement.
  3. Transition to go over the rings to complete the Rings muscle-up.
  4. Go back to the starting position with control.

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Muscles

Strength

Primary

  • Triceps
  • Back

Secondary

  • Forearms
  • Chest
  • Biceps
  • Shoulders
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Latissimus dorsi
  • Teres major
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Anterior deltoid
  • Pectoralis major (clavicular head)

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Equipment

Rings
Rings

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Appears in

Calisthenics skills
Joint movements
Elbowextension
Shoulderextension downward
trains stretches

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Progressions

e0c2

Strict bar muscle-up

Elite

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Regressions

e090

Rings muscle-up

Advanced
e01u

Assisted rings muscle-up

Intermediate
e08y

Rings l-sit muscle-up

Elite
e00j

Pelican curl

Advanced
e023

Bar muscle-up

Advanced
e09p

Rings wide dip

Advanced
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