Rings pull is an exercise aimed at gaining muscle tone in the dorsal region and biceps. The rings also provide a destabilizing aspect which makes it possible to further develop the stabilizing muscles of the trunk. It is a good exercise to master before doing pull-ups

Body Parts

  • Biceps
  • Back
  • Erector Spinae
  • Biceps Brachii
  • Transversus Abdominis
  • Rhomboids
  • Latissimus Dorsi


  • Position the rings shoulder-width apart.
  • Begin the movement with fully extended arms and legs.


  • Pull your elbows backwards so that the rings touch the sides of your chest.
  • Finish the movement by fully extending your arms and keep your hands close to your body.


Keep your legs fully extended. Keep an adequate lumbar curve. Keep your abs contracted. Look forwards. Keep your hands close to body all throughout the movement.