Back · Bodyweight
Ring Pullover
How to do the ring pullover, 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
- Extension
- Mechanic
- Isolation
How to do it
Set gymnastics rings to about hip height and lie back on the floor with the rings above you, gripping one in each hand with arms extended over your chest. Keeping a slight bend in your elbows, lower your arms back overhead until you feel a stretch through your chest and lats, then pull them back over your chest. Brace your core so your ribs stay down throughout.
- 1Feel a deep stretch through your lats and chest as the arms travel
- 2overhead
- 3Keep a slight bend in your elbows and your core braced
- 4Squeeze your lats and chest to pull the rings back over your chest
Common mistakes
- Do not let your ribs flare or your lower back arch off the floor
- Avoid locking your elbows or letting the rings drift too far
- Do not shrug your shoulders up toward your ears
Muscles worked
The ring pullover mainly works the lats and mid chest, with the lower chest, forearms, upper chest, upper abs, lower abs, and front delts assisting.
- LatsPrimary
- Mid ChestPrimary
- Lower ChestSupport
- ForearmsSupport
- Upper ChestSupport
- Upper AbsSupport
- Lower AbsSupport
- Front DeltsSupport
- BicepsMinor
- TricepsMinor
Kovo programs the ring pullover 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.