Ring Self Assisted Chin-Up

Muscles worked

Setup

1. Adjust the rings to approximately chin or chest height so you can reach them while seated or squatting.
2. Grasp the rings with a supinated grip (palms facing you) at shoulder-width.
3. Position your feet flat on the floor directly under the rings and lower your hips until your arms are fully extended.
4. Engage your core and pull your shoulder blades slightly down and back.

How to do it

1. Pull your chest toward the rings by driving your elbows down toward your hips, using your legs only as much as necessary to assist the ascent.
2. Exhale as you pull upward, reaching a peak contraction where your chin is level with or above the rings.
3. Lower yourself slowly and under control over a 3-second count until your arms are fully locked out.
4. Inhale during the descent, ensuring your shoulders stay active and don't collapse into your ears.

Form checklist

• Keep your palms facing your face throughout the entire movement.
• Maintain a 'proud chest' and avoid rounding your shoulders forward at the top.
• Use the minimum amount of leg drive possible to complete the repetition.
• Ensure a full range of motion by locking out the elbows at the bottom of every rep.

Pro tips

• Focus on pulling with your elbows rather than your hands to maximize lat and bicep engagement.
• At the top of the movement, imagine trying to pull the rings slightly apart to increase tension in the upper back and biceps.

Make it harder

• Walk your feet further forward to put more of your body weight into the pull.
• Perform the eccentric (lowering) phase as slowly as possible, aiming for 5-10 seconds per rep.

Frequently asked

What muscles does the ring self assisted chin-up work?

The ring self assisted 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 self assisted chin-up?

The ring self assisted chin-up uses suspension trainer.

Is the ring self assisted chin-up good for beginners?

The ring self assisted chin-up is rated intermediate. 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 Chin-UpAdvanced · biceps, lats, and trapezius
• Ring L Sit Chin UpAdvanced · abs, biceps, lats, and trapezius