Back · Bodyweight
Ring Self Assisted Pull-up
How to do the ring self assisted pull-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 overhand 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.
- 1Lats and upper back driving the pull
- 2Just enough leg drive to grind through the sticking point
- 3Core braced so you move as one unit
Common mistakes
- Swinging or kipping for momentum
- Shrugging your shoulders up into your ears
- Using so much leg assist that your back stops working
Muscles worked
The ring self assisted pull-up mainly works the lats and biceps, with the forearms, lower traps, mid traps, upper abs, and rear delts assisting.
- LatsPrimary
- BicepsPrimary
- ForearmsSupport
- Lower TrapsSupport
- Mid TrapsSupport
- Upper AbsSupport
- Rear DeltsSupport
- QuadsMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the ring self assisted 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.