Back · Bodyweight
Ring Neutral Grip Chin-up
How to do the ring neutral grip chin-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Hang from a pair of gymnastic rings with your palms facing each other and arms fully extended. Pull your body up until your chin clears the level of your hands, then lower under control back to a full hang. The free-moving rings let your wrists rotate naturally and demand extra control to keep your body from swinging.
- 1Feel your lats and biceps pull your body up to the rings
- 2Draw your shoulder blades down and back to start each rep
- 3Keep your core tight to stop the rings from swinging
Common mistakes
- Don't kick or swing your legs to get up
- Don't let the rings wobble out of control
- Don't shrug your shoulders or strain your neck
Muscles worked
The ring neutral grip chin-up mainly works the lats, biceps, and forearms, with the lower traps, mid traps, upper abs, and rear delts assisting.
- LatsPrimary
- BicepsPrimary
- ForearmsPrimary
- Lower TrapsSupport
- Mid TrapsSupport
- Upper AbsSupport
- Rear DeltsSupport
- Lower AbsMinor
Kovo programs the ring neutral grip 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.