Technique
- Hang from Rings placed wider than shoulder width apart
- Perform a pullup while moving your hands out to the sides.
Form tips
- Pull the rings outward away from each other as you ascend.
Muscles
Strength
Primary
- Back
- Chest
- Biceps
- Forearms
- Serratus anterior
Secondary
- Shoulders
- Triceps
- Rotator cuff
Individual muscles
Individual muscles
- Latissimus dorsi
- Teres major
- Pectoralis major (sternal head)
- Biceps brachii (short head)
- Brachialis
- Brachioradialis
- Lower trapezius
- Serratus anterior
- Pectoralis minor
- Rhomboid major
- Middle trapezius
Equipment
Appears in
Joint movements
Progressions
Wide L-sit pullup
Advanced
Pullup circle
Advanced
Regressions
Pullup
Intermediate
Neutral grip pullup
Intermediate
Chinup
Intermediate
Rings pullup
Intermediate
Variations
Wide pullup
Advanced
Pullup
Intermediate
Band-assisted rings pullup
Novice
Neutral grip pullup
Intermediate
Chinup
Intermediate
Close grip pullup
Intermediate
Rings pullup
Intermediate
Pullup eccentric
Novice
Weighted pullup
Intermediate
Band-assisted pullup
Novice
Machine-assisted pullup
Beginner
Weighted chinup
Intermediate
Machine-assisted chinup
Beginner
View Similar Exercises
View Similar Exercises
Rings typewriter
Advanced
Dip back lever
Advanced
Scapula wing
Advanced
Hinge row
Novice
False grip pullup
Intermediate
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