Back · Bodyweight
Ring Self Assisted Chin-up
How to do the ring self assisted chin-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Grip a pair of gymnastic rings with an underhand or neutral grip and start from a dead hang. Drive your feet into the floor or a low box to assist, pulling your chest toward the rings by driving your elbows down and back, then lower under control to a full hang.
- 1Biceps and lats working together to pull
- 2Just enough leg drive to clear the sticking point
- 3A strong squeeze at the top of each rep
Common mistakes
- Swinging or kipping to cheat the rep
- Shrugging your shoulders up
- Leaning on the legs so much the arms and back stop working
Muscles worked
The ring self assisted chin-up mainly works the biceps and lats, with the forearms, mid traps, upper traps, upper abs, and rear delts assisting.
- BicepsPrimary
- LatsPrimary
- ForearmsSupport
- Mid TrapsSupport
- Upper TrapsSupport
- Upper AbsSupport
- Rear DeltsSupport
- Lower TrapsMinor
- QuadsMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the ring self assisted 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.