Weighted Ring Muscle-up
Muscle Groups: Lats, Traps
Weighted 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 Weighted Ring Muscle-up with proper form and technique.
- 1
Begin by hanging from the gymnastic rings with a false grip, securing the additional weight between your feet or attached to a belt.
- 2
Initiate an explosive pull, driving your elbows down and back, bringing your chest towards the rings.
- 3
As you reach the top of the pull, quickly transition your body over the rings by leaning forward and rotating your wrists.
- 4
Once your chest is above the rings, press down and extend your arms to complete the dip, locking out your elbows at the top.
- 5
Slowly reverse the movement by bending your elbows and lowering your body back into the dip position.
- 6
Continue lowering by transitioning back under the rings and extending your arms until you return to the dead hang.
Secondary Muscles
While Weighted 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 Weighted 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 Weighted 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.
