Pull Elite
Rank #34 of 100
Ring Muscle-Up
A muscle-up on rings, where the unstable transition through a false-grip pull demands far more control than the bar version.
- Equipment
- Gymnastic rings
- Focus
- Hang, row and climb
Muscles worked
- Lats
- Chest
- Triceps
- Stabilizers
How to do it well
- 1 Secure a deep false grip before pulling.
- 2 Keep the rings close as you roll the wrists through.
- 3 Build the false-grip pull and RTO support first.
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Pull to the top, then slide side to side along the bar keeping the chin high — a brutal display of pulling control.
Lats Biceps Upper Back
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Elite #37
Ice Cream Maker
From the top of a pull-up, lever the straight body forward and away from the bar, then pull back — a dynamic lever-pull hybrid.
Lats Core Biceps