Ring Muscle Up

Secondary muscles
Biceps, Triceps, Delts, Pectorals
Body part
Back
Position
Hanging
Laterality
Bilateral (both sides together)
Category
Strength

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Rings move, and that changes the whole muscle-up: a false grip and the freedom to pull the rings into your body allow a strict transition that a rigid bar's fixed geometry makes harder. The prerequisites are real - build several strict ring pull-ups and deep ring dips before drilling the turnover itself.

How to do the Ring Muscle Up

  1. Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.
  2. Engage your core and pull your body up towards the bar, leading with your chest.
  3. As you reach the top of the movement, transition your grip so that your palms are facing towards you.
  4. Continue pulling yourself up until your chest is above the bar and your arms are fully flexed.
  5. Reverse the movement by slowly lowering yourself back down to the starting position.
  6. Repeat for the desired number of repetitions.

Tip: Pull high and fast, then lean forward hard as the hands come over the rings.

Muscles worked

Primary

Lats · Back

The lats pull the body up and back toward the rings or bar and should feel the load through the whole pull.

Secondary

  • Biceps — The biceps assist the pull and take a lot of the load on rope climbs.
  • Triceps — The triceps press out of the dip at the top to finish the rep.
  • Delts
  • Pectorals

Common mistakes

  • Pulling straight up — the bar or rings have to travel toward the hips so you can get over them; think of pulling to the waist rather than the chest.
  • Chicken-winging one arm — transitioning one arm at a time strains the shoulder; both arms should go over together, and if they cannot, build the strict pull first.
  • Skipping the false grip — on rings a false grip with the wrist over the ring is what makes the transition possible.
  • Rope climbs with arms only — wrap the rope around the foot and stand up with the legs; the arms just hold position between steps.

Where it fits in a workout

Muscle-ups go first in a session as a skill movement, before pull-ups and dips. Pair them with strict pull-ups and dips on the same station for a progression session.

How many sets, how heavy and how hard: see what the ACSM position stands support.

Variations and alternatives

Similar exercises

Without bodyweight

Easier and harder

When to talk to someone

  • Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
  • Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
  • Pregnant: ask your obstetric care provider which exercise suits you.

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More exercises

Sources

  1. ACSM position stand on exercise quantity and quality (Garber et al., 2011)
  2. ACSM preparticipation health screening (Riebe et al., 2015)
  3. ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
  4. CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)

Sources checked on October 17, 2026. Full citations are in the exercise library.

Animation and exercise data: ExerciseDB, licensed to SetGrip. General information, not medical or coaching advice.