Technique
- Hang from the Rings with your feet on the ground and your body parallel to the floor.
- Pull the rings toward your chest by driving your elbows back.
- Lower yourself back down with control until your arms are fully extended.
Form tips
- Maintain a straight line from your shoulders to your feet.
- Do not let your hips sag toward the ground.
Muscles
Strength
Primary
- Rotator cuff
- Back
- Shoulders
- Triceps
- Biceps
- Forearms
Individual muscles
Individual muscles
- Teres minor
- Teres major
- Posterior deltoid
- Middle trapezius
- Latissimus dorsi
- Rhomboid major
- Triceps brachii (long head)
- Biceps brachii (short head)
- Brachialis
- Brachioradialis
- Lower trapezius
Equipment
Appears in
Strength
Calisthenics skills
Joint movements
Progressions
Decline row
Intermediate
False grip row
Intermediate
Pullup
Intermediate
Wide row
Intermediate
Neutral grip pullup
Intermediate
Chinup
Intermediate
Rings pullup
Intermediate
Regressions
Shoulder row
Novice
Incline row
Beginner
Hanging plank shoulder circles
Novice
Variations
Horizontal row
Novice
Wide row
Intermediate
Pronated grip horizontal row
Novice
Supinated grip horizontal row
Novice
Weighted horizontal row
Intermediate
View Similar Exercises
View Similar Exercises
Hinge row
Novice
Rings face pull
Novice
Band-assisted pullup
Novice
Band-assisted rings pullup
Novice
Pullup eccentric
Novice
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