The Ring Muscle Up is a complex upper body exercise that combines a pull-up and a dip in one fluid motion. To perform this exercise, start by hanging from the rings with a false grip, where your wrists are above the rings. Initiate the movement by pulling yourself up explosively, keeping the rings close to your body. As you reach the top of the pull-up, transition by rotating your wrists and pushing your chest over the rings. Finish by pressing down into a dip position, fully extending your arms. Control the descent back to the starting position. This exercise requires significant upper body strength and coordination.