Rings pullup (Rings pullup to chinup, Mixed grip pullup)

Muscles

• Biceps brachii (short head)
• Brachialis
• Brachioradialis
• Lower trapezius
• Serratus anterior
• Latissimus dorsi
• Pectoralis minor
• Rhomboid major
• Middle trapezius
• Teres major

Technique

1. Hang from the Rings with a neutral or pronated grip.
2. Pull yourself up until your chin is above the level of your hands.
3. Lower yourself with control until your arms are fully extended.

Form tips

1. Avoid swinging or using momentum (kipping).
2. Engage your scapulas at the start of the move with Shoulder retraction and Shoulder depression .

Similar Exercises

• Weighted horizontal row
• Hinge row
• Rings one-arm chinup
• False grip bent-arm hang
• One-arm assisted false grip

Equipment

• Rings