Man doing ring pulls.

Elevate Your Upper Body Strength With The Ring Pull

Are you seeking a workout that not only challenges but transforms your upper body? Look no further than the Ring Pull. This powerful yet adaptable exercise offers a multitude of benefits, highlighting the significance of executing it with proper technique while embracing its alignment with the body’s natural motions.

Steps to Perfect Your Ring Pull Technique:

Grip the Rings: Grab the rings with an overhand grip, palms facing away from you, keeping them shoulder-width apart.

Hang Position: Hang from the rings, keeping your body straight, core engaged, and arms fully extended.

Pull Yourself Up: Initiate the movement by pulling your shoulder blades down and back, leading with your chest towards the rings.

Rings to Chest: Aim to bring the rings towards your chest, keeping elbows close to the body.

Lower Down: Lower yourself back down in a controlled manner, fully extending your arms.

Watch this video: How to ring pull

Risks of Incorrect Ring Pull Technique:

Shoulder Strain: Incorrect form or over-exertion without proper shoulder stability can lead to shoulder strain.

Wrist Injury: Misalignment or excessive strain on the wrists might result in wrist injuries.

How to Get Started With Ring Pulls:

Ready to incorporate Ring Pulls into your routine? Here’s a beginner-friendly workout plan:

Warm-up: Begin with 5-10 minutes of light cardio and dynamic stretching to prepare your upper body.


Ring Rows: Perform 3 sets of 8-10 repetitions of ring rows, focusing on controlled movements and engaging the upper back and biceps.

Ensure a straight body position throughout the movement.

Rest for 60 seconds between sets.

Negative Ring Pull-Ups: Perform 3 sets of 5-8 repetitions, emphasizing the lowering phase.

Use a box or jump to start at the top position, then lower yourself down slowly.

Rest for 60-90 seconds between sets.

Cool Down: After the workout, stretch your upper body muscles, particularly your shoulders and wrists, for 5-10 minutes.

The Ring Pull is a versatile and transformative exercise that targets various upper body muscles, enhancing strength and stability. It’s an invaluable addition to your fitness regimen, providing a challenge and progress as you develop.

Unlock the potential of Ring Pulls with our expert guidance! Book your Free No-Sweat Intro session today by clicking this link: No-Sweat Intro Booking and embark on a journey to a stronger, fitter you!