Ring Muscle Up
Explanatory Video(5)
Description
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.
Difficulty & Category
Advanced
Dynamic
Affected Muscles
Latissimus Dorsi
Biceps Brachii
Triceps Brachii
Deltoid (Anterior)
Pectoralis Major
Body Areas
Back
Arms
Shoulders
Chest
Equipment
Rings
Similar Exercises
A pullup performed on rings while holding an L-sit, targeting the core, back, and arms.
Dynamic
Advanced
A bodyweight exercise that works the triceps, chest, and shoulders by lowering and raising the body on parallel bars.
Dynamic
Intermediate
The Standing Ring Muscle Up Transition focuses on practicing the transition phase of a muscle-up while standing. This exercise is excellent for building the necessary strength and technique for a full muscle-up.
To perform this exercise, set the rings at a height where you can comfortably stand and reach them. Begin by gripping the rings with a false grip, ensuring your wrists are above the rings. Start in a standing position with your feet firmly planted on the ground.
Initiate the movement by pulling yourself up towards the rings, keeping your elbows close to your body. As you reach the highest point of your pull, transition by rotating your wrists and pushing your chest over the rings. Focus on a smooth and controlled transition, ensuring your shoulders move over the rings.
Once your chest is above the rings, press down to complete the transition. Lower yourself back to the starting position and repeat. This exercise helps in developing the coordination and strength needed for the muscle-up transition phase.
Dynamic
Intermediate
Regressions
The Ring Muscle Up Eccentric is a controlled exercise focusing on the downward phase of the muscle-up movement. Begin by getting into the top position of a ring muscle-up, with your arms fully extended and your body above the rings. Slowly lower yourself down, maintaining control throughout the descent. Keep your core engaged and your body straight as you transition from the dip position to the pull-up position, and finally to a dead hang. This exercise helps in building strength and control necessary for the full muscle-up.
Dynamic
Advanced
This is an advanced drill to master the Ring Muscle Up (RMU) transition. Start at the top of a ring dip with a full lockout. Slowly lower yourself (eccentric phase) through the dip until your shoulders are close to the rings. Maintain a false grip if possible. Carefully transition through the 'catch' phase of the muscle up until you reach the top of the pull-up position. At this critical point—the deepest part of the transition—stop your descent and immediately attempt to reverse the movement by pressing your shoulders forward and up, rotating back through the transition into the dip position.
Dynamic
Advanced
Last updated: 3/6/2026