Back · Bodyweight
Ring Pull-up
How to do the ring pull-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Hang from a pair of gymnastic rings with arms fully extended and palms facing in. Pull your chest up toward the rings by driving your elbows down and back, rotating your wrists naturally as you rise, then lower with control to a full hang.
- 1Lats and upper back initiating the pull, biceps assisting
- 2Wrists free to rotate as the rings let your hands turn
- 3Core tight so your body moves as one unit
Common mistakes
- Kipping or swinging to generate momentum
- Shrugging your shoulders up toward your ears
- Letting the rings drift apart or dropping fast out of the top
Muscles worked
The ring pull-up mainly works the lats, biceps, and forearms, with the lower traps, upper abs, mid traps, and rear delts assisting.
- LatsPrimary
- BicepsPrimary
- ForearmsPrimary
- Lower TrapsSupport
- Upper AbsSupport
- Mid TrapsSupport
- Rear DeltsSupport
- External RotatorsMinor
Kovo programs the ring pull-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.