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Technique

  1. Pull yourself up on the Rings until your chin is above your hands.
  2. Slide your body horizontally toward one hand, extending the opposite arm until it is fully straight.
  3. Return to the center and slide toward the other hand.

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Form tips

  • Maintain the same height throughout the side-to-side sliding movement.
Logging: Each repetition involves working both sides.

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Muscles

Strength

Primary

  • Back
  • Biceps
  • Forearms

Secondary

  • Chest
  • Serratus anterior
  • Shoulders
  • Triceps
  • Rotator cuff
  • Latissimus dorsi
  • Teres major
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Lower trapezius
  • Serratus anterior
  • Pectoralis minor
  • Rhomboid major
  • Middle trapezius
  • Pectoralis major (sternal head)

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Equipment

Rings
Rings

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Appears in

Joint movements
Elbowflexion
Shoulderadductionextension downward
trains stretches

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Progressions

e086

Bar typewriter

Advanced
e09n

Rings typewriter pullup

Advanced
e11u

Wide rings pullup

Advanced
e08f

Rings archer pullup

Elite
e091

Rings L-sit typewriter pullup

Elite
e03j

False grip pullup

Intermediate
e11t

Rings pullup

Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.