Ring Chin-Up

Muscles worked

Setup

1. Adjust the rings so they are high enough that your feet clear the floor when hanging with straight arms.
2. Stand directly under the rings and grasp them with a shoulder-width, supinated (palms facing you) grip.
3. Lower yourself into a full dead hang with your arms fully extended, shoulders active, and core braced.

How to do it

1. Exhale as you pull your chest toward the rings by driving your elbows down toward your ribcage.
2. Allow the rings to rotate naturally as you rise, maintaining a supinated or neutral grip to maximize bicep engagement.
3. Pull until your chin is clearly above the level of the rings, squeezing your shoulder blades together at the peak.
4. Inhale as you lower yourself with a controlled 3-second tempo back to a full dead hang.

Form checklist

• Maintain a hollow body position by bracing your core and squeezing your glutes to prevent swinging.
• Ensure a full range of motion: start from a dead hang and finish with the chin over the rings.
• Keep your shoulders depressed (away from your ears) throughout the entire movement.
• Avoid using momentum or 'kipping' with your legs to assist the pull.

Pro tips

• At the top of the movement, consciously turn your palms further toward your face to intensify the peak contraction of the biceps.
• Focus on pulling the rings 'apart' slightly as you reach the top to increase the activation of the posterior deltoids and trapezius.

Make it harder

• Perform the exercise in an L-sit position with your legs extended parallel to the floor to increase core and hip flexor demand.
• Incorporate a 3-5 second pause at the top of the rep with the rings tucked tight to your chest.

Frequently asked

What muscles does the ring chin-up work?

The ring chin-up primarily targets the biceps, lats, and trapezius, and also works the abs, forearms, and obliques as secondary muscles.

What equipment do you need for the ring chin-up?

The ring chin-up uses suspension trainer.

Is the ring chin-up good for beginners?

The ring chin-up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
• L Sit Chin UpAdvanced · abs, biceps, lats, and trapezius
• Ring L Sit Chin UpAdvanced · abs, biceps, lats, and trapezius
• Ring Neutral Grip Chin UpAdvanced · biceps, lats, and trapezius