Exercise guide
Ring Pullover
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
The Ring Pullover is a high-tension compound movement that builds exceptional core stability and lat strength by leveraging bodyweight against gravity. It emphasizes the eccentric stretch of the lats and serratus while demanding intense isometric contraction from the abdominals and triceps.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Adjust the rings to approximately waist height and stand facing away from the anchor point.
- Grip the rings firmly with an overhand grip, arms extended directly in front of your chest.
- Lean forward into a solid plank position, supporting your weight on the balls of your feet with your body at a diagonal angle.
How to do it
- Inhale and slowly raise your arms overhead in a controlled arc, keeping your elbows locked and your body in a rigid line.
- Lower yourself until your arms are aligned with your ears, feeling a deep stretch in your lats and tension in your core.
- Exhale and pull the rings back down toward your hips by engaging your lats and abdominals to return to the starting position.
- Maintain a slow 3-second eccentric (lowering) phase to maximize muscle fiber recruitment.
Form checklist
- Maintain a hollow body position with your ribs tucked and glutes squeezed.
- Keep your arms straight throughout the entire range of motion to keep tension on the lats.
- Avoid arching your lower back as your arms move overhead.
- Ensure the rings stay parallel and do not flare outward.
Pro tips
- Think about 'pulling' the rings through your armpits rather than using your hands to move the weight.
- Initiate the return movement by driving your knuckles toward the floor to better engage the serratus anterior.
Make it harder
- Lower the rings closer to the floor to increase the lever length and gravitational resistance.
- Incorporate a 2-second isometric hold at the point of maximum extension.
Frequently asked
- What muscles does the ring pullover work?
- The ring pullover primarily targets the lats, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the ring pullover?
- The ring pullover uses suspension trainer.
- Is the ring pullover good for beginners?
- The ring pullover is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.