FULL BODY · COMPOUND
Ring Muscle-Up
An advanced gymnastics movement transitioning from a pull into a support position.
Primary musclesLats, Triceps, Shoulders
Secondary musclesChest, Core, Grip
EquipmentGymnastic rings
DifficultyAdvanced · Pull to Dip
How to perform
- Develop strict pulling and ring support strength first.
- Use a controlled transition with the rings close to the body.
- Finish in a stable support and lower safely.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the lats as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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