Ring Muscle-up
Muscle Groups: Lats, Traps
Ring Muscle-up focuses on Lats, Traps, with Biceps, Forearm, Triceps, Chest working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Ring Muscle-up with proper form and technique.
- 1
Start by gripping the rings with your palms facing inward, arms extended, and your body hanging straight down.
- 2
Pull yourself up explosively toward the rings, bringing your chest close and transitioning your hands from a pull to a support position.
- 3
As you reach the top, rotate your wrists and push your body upwards, finishing with your arms straight and rings close to your body.
- 4
Lower yourself back down with control, returning to the starting hang position.
Tips for Success
These tips will help you perform Ring Muscle-up safely and effectively while maintaining proper form.
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Keep your core tight throughout the movement to maintain stability and prevent swinging.
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Avoid overextending your shoulders; keep them down and back to protect your joints.
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Practice false grip on rings before the muscle-up to ease the transition and improve control.
Secondary Muscles
While Ring Muscle-up primarily targets Lats, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Forearm, Triceps, Chest . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Ring Muscle-up, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Ring Muscle-up, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
