Back · TRX
Ring Chin-up
How to do the ring chin-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- TRX
- Difficulty
- Advanced
- Logged as
- Reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Hang from the TRX handles with palms facing you and arms fully extended. Pull your chest toward the handles by driving your elbows down, keeping the straps close to your sides, then lower to a full hang under control.
- 1Biceps and lats working together with a strong squeeze at the top
- 2Elbows driving straight down past your ribs
- 3A tight core keeping your body from swinging
Common mistakes
- Swinging or kipping to generate momentum
- Shrugging your shoulders up at the bottom
- Cutting the range short before a full extension
Muscles worked
The ring chin-up mainly works the biceps and lats, with the forearms, mid traps, upper traps, upper abs, lower abs, and rear delts assisting.
- BicepsPrimary
- LatsPrimary
- ForearmsSupport
- Mid TrapsSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- Rear DeltsSupport
- Lower TrapsMinor
- ObliquesMinor
Kovo programs the ring chin-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.