Exercise guide
Ring Rocky Pull Up Pulldown
- Advanced
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This advanced pulling variation develops unilateral upper-body strength and explosive power by shifting your center of mass toward one arm at the peak of the movement. It heavily taxes the lats and biceps while requiring significant core stability to manage the instability of the rings.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Equipment
Setup
- Hang the rings from a pull-up bar at shoulder-width and adjust them so you can hang with feet off the floor.
- Grasp the rings with a neutral grip (palms facing each other) and hang in a full dead-hang position.
- Engage your core and depress your shoulder blades to create a stable base before starting.
How to do it
- Pull yourself upward while simultaneously drawing one ring toward your shoulder and extending the opposite arm out to the side.
- Exhale during the ascent, aiming to bring your chest to the level of the pulling hand while keeping the other arm straight.
- Lower yourself back to the center dead-hang position with a controlled 2-3 second eccentric phase while inhaling.
- Alternate sides for each repetition, ensuring a full reset at the bottom.
Form checklist
- Keep your legs squeezed together and core braced to prevent the rings from swinging.
- Ensure the pulling elbow stays tucked close to the ribs rather than flaring out.
- Maintain a proud chest at the top of the movement; do not allow your shoulders to roll forward.
- Fully extend your arms at the bottom of every rep to ensure a full range of motion.
Pro tips
- Think about 'breaking the ring' with your pulling hand to maximize lat recruitment and shoulder stability.
- As you pull to one side, actively push the opposite ring away from your body to increase the tension on the working side.
Make it harder
- Perform a 'typewriter' transition at the top, moving from one hand to the other without lowering your body.
- Wear a weighted vest to increase the resistance of the unilateral pull.
Frequently asked
- What muscles does the ring rocky pull up pulldown work?
- The ring rocky pull up pulldown primarily targets the lats, rhomboids, and trapezius, and also works the abs, biceps, deltoids, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the ring rocky pull up pulldown?
- The ring rocky pull up pulldown uses suspension trainer.
- Is the ring rocky pull up pulldown good for beginners?
- The ring rocky pull up pulldown is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.