Ring Chin-Up

A pulling movement on rings with a supinated grip, emphasizing biceps engagement while the instability of rings adds difficulty compared to straight bars.

Instructions

1. Grip the rings with a supinated grip (palms facing you) and hang with arms fully extended.
2. Pack your shoulders and engage your lats, preparing for the pulling movement.
3. Pull yourself upward by driving your elbows down and backward, bringing your chest toward the rings.
4. Continue pulling until your chin clears the rings at the top of the movement.
5. Squeeze your back and biceps at the top position.
6. Lower yourself under control back to full arm extension.
7. Repeat for the desired number of repetitions.

Tips

• The supinated grip emphasizes biceps more than a neutral grip would
• Rings add instability compared to fixed bars, increasing difficulty and core demand
• Pack your shoulders and maintain engagement throughout the movement
• Rings will rotate; maintain neutral hand positioning to prevent excessive rotation
• Maintain a straight body line from head to heels; avoid swinging or kipping
• Perform 3-10 repetitions depending on current strength level
• Progress toward one-arm chin-ups by using one arm more than the other
• This is an excellent supplemental pulling exercise for strength building
• Your grip strength will be significantly challenged on rings
• Perform 2-3 times per week for optimal strength development