Ring Pull Up
Complete guide to Ring Pull Up. Learn proper form, technique, and execution. Targets Back — Lats. Requires other. Step-by-step instructions and expert tips.
How to Perform Ring Pull Up
Grab a set of gymnastic rings and adjust them to an appropriate height.
Grab one ring in each hand with an overhand grip and hang with your arms fully extended.
Engage your abs and take a breath.
Pull yourself up by driving your elbows down until your chin clears the rings, squeezing your lats at the top and exhale.
Slowly lower yourself back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |