Back · Bodyweight
Ring Wide Pull-up
How to do the ring wide 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
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Set rings wider than shoulder-width and hang from them with an overhand grip and arms straight. Pull your chest toward the rings by driving your elbows down and back, then lower with control to a full hang. Let the rings rotate naturally to keep your shoulders comfortable.
- 1Lats and upper back driving the wide pull
- 2Biceps assisting as your elbows pull down and back
- 3Core tight so you move as one unit
Common mistakes
- Kipping or swinging to get your chest up
- Shrugging your shoulders up into your ears
- Cutting the lower short instead of returning to a full hang
Muscles worked
The ring wide pull-up mainly works the lats and biceps, with the forearms, mid traps, lower traps, rear delts, and upper abs assisting.
- LatsPrimary
- BicepsPrimary
- ForearmsSupport
- Mid TrapsSupport
- Lower TrapsSupport
- Rear DeltsSupport
- Upper AbsSupport
- Upper TrapsMinor
- Lower AbsMinor
Kovo programs the ring wide 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.