Ring Pull Up
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Back
- Typ
- Strength
The ring pull up is a bodyweight pulling exercise performed on gymnastic rings that targets your lats and mid-back, with the biceps providing strong assistance throughout the movement. The unstable rings require your shoulders and forearms to work harder to maintain control compared to a fixed bar. It builds upper-body pulling strength and grip stability at the same time.
Ring Pull Up: So führst du sie aus
- 1Set the rings at a height where you can hang freely with your arms fully extended and your feet clear of the floor.
- 2Grip each ring with a neutral or slightly supinated grip, wrapping your thumbs fully around the handles, and let yourself hang at a dead hang to settle your shoulder blades.
- 3Engage your core and squeeze your glutes so your body forms a straight, controlled line from head to heel.
- 4Initiate the pull by drawing your shoulder blades down and together, then drive your elbows toward your hips to bring your chest up toward the rings.
- 5As you rise, allow your wrists to rotate naturally so the rings turn outward at the top of the movement.
- 6Continue pulling until your chin clears the level of the rings and your chest is close to them.
- 7Pause briefly at the top, maintaining tension in your back and keeping your shoulders packed down away from your ears.
- 8Lower yourself under control back to a full dead hang, resisting the urge to drop quickly.
- 9Reset your position at the bottom before beginning the next rep.
Technik-Tipps
- Keep your shoulder blades depressed and retracted throughout the pull — letting them shrug up at the start reduces lat engagement and stresses the shoulder joint.
- Allow the rings to rotate freely as you pull; fighting the natural rotation increases wrist and elbow strain.
- A slight hollow-body position — ribs down, core braced — keeps your body stable and prevents excessive swinging.
- Control the eccentric (lowering) phase for at least two counts; a slow descent builds more strength than dropping back to the hang.
Häufige Fehler
- Kipping or swinging to generate momentum, which removes tension from the back muscles and reduces the training stimulus.
- Shrugging the shoulders up at the start of the pull instead of depressing the scapulae first, which limits how far the lats can contribute.
- Only pulling until the chin barely reaches the rings instead of bringing the chest up toward them, cutting the range of motion short.
- Letting the elbows flare wide rather than driving them down and back, which shifts stress away from the lats and onto the shoulder joint.
- Dropping from the top position instead of lowering under control, wasting the eccentric portion of the rep and increasing injury risk.
Häufig gestellte Fragen
What is the difference between a ring pull up and a bar pull up?
The rings are unstable, so your shoulders, wrists, and forearms must constantly adjust to keep them from rotating out of position. This increases the demand on your stabilizing muscles compared to a fixed bar.
What muscles does the ring pull up work?
It primarily works the latissimus dorsi and mid-back muscles, with the biceps and rear deltoids assisting. The unstable rings also place extra demand on the forearms and shoulder stabilizers.
How high should I set the rings?
Set them high enough that you can hang at full arm extension with your feet off the floor. You need enough clearance to complete a full range of motion without touching the ground at the bottom.
Can beginners do ring pull ups?
Ring pull ups are more demanding than bar pull ups due to the instability, so it helps to be comfortable with bar pull ups first. Beginners can use a resistance band looped through the rings for assistance while building the necessary strength.
How do I progress the ring pull up once it becomes easy?
Add reps or sets first, then try adding a slow tempo on the way down or pausing at the top for a count. Once bodyweight volume is high, you can add load using a weight belt or vest.
