Technique
- Hang from the Rings with a neutral or pronated grip.
- Pull yourself up until your chin is above the level of your hands.
- Lower yourself with control until your arms are fully extended.
Form tips
- Avoid swinging or using momentum (kipping).
- Engage your scapulas at the start of the move with Shoulder retraction and Shoulder depression.
Muscles
Strength
Primary
- Biceps
- Forearms
- Back
- Serratus anterior
- Chest
Individual muscles
Individual muscles
- Biceps brachii (short head)
- Brachialis
- Brachioradialis
- Lower trapezius
- Serratus anterior
- Latissimus dorsi
- Pectoralis minor
- Rhomboid major
- Middle trapezius
- Teres major
Equipment
Appears in
Joint movements
Progressions
False grip pullup
Intermediate
L-sit pullup
Advanced
Pullover
Intermediate
Rings typewriter pullup
Advanced
Rope climb
Intermediate
Wide pullup
Advanced
Chest-to-bar pullup
Intermediate
Close grip pullup
Intermediate
Tuck pullup
Intermediate
Wide rings pullup
Advanced
Pullup 360
Intermediate
Regressions
Horizontal row
Novice
Jackknife pullup
Novice
Lat pulldown
Beginner
Half pullup
Intermediate
Pronated grip horizontal row
Novice
Supinated grip horizontal row
Novice
Pullup eccentric
Novice
Rings horizontal row
Novice
Variations
Pullup
Intermediate
Band-assisted rings pullup
Novice
Wide pullup
Advanced
Neutral grip pullup
Intermediate
Chinup
Intermediate
Close grip pullup
Intermediate
Pullup eccentric
Novice
Weighted pullup
Intermediate
Band-assisted pullup
Novice
Machine-assisted pullup
Beginner
Wide rings pullup
Advanced
Weighted chinup
Intermediate
Machine-assisted chinup
Beginner
View Similar Exercises
View Similar Exercises
Weighted horizontal row
Intermediate
Hinge row
Novice
False grip row
Intermediate
Rings one-arm chinup
Herculean
One-arm assisted false grip
Intermediate
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