Latissimus, Front Delt, Chest, Upper Back

Ring Muscle Up

Ring Muscle-Ups are one of the most challenging exercises in Calisthenics and offer a special challenge that goes far beyond the classic Pull-Ups. This complex movement not only requires tremendous strength in the latissimus dorsi, biceps, and trapezius but also perfect coordination and body control. Due to the instability of the gymnastic rings, the entire stabilizing musculature is also intensely activated.

The Ring Muscle-Up is a combination exercise consisting of a Pull-Up on the rings, the Transition, and a Ring Dip.

An ideal preparatory exercise to learn the Transition is False Grip Rowing with transition. This exercise helps you learn the False Grip, the necessary grip to transition from a hanging position to the support hold.

Necessary equipment

Gymnastic Rings

Ring Muscle Up - the correct execution

Grap the rings with a false grip, where the wrists rest on the rings
Start in a hanging position with your arms straight
Powerfully pull the rings to your chest while leaning your body forward onto the rings
Lift your elbows up and pull yourself into the deep dip position
Keep the rings close to your body throughout the entire movement
Press up powerfully into the top support position
Keep your core tight and stable to ensure a clean execution of the movement
Lower your body slowly and controlled back to the hanging starting position, without losing control

The exercise Muscle Up is intended to be used as a technique exercise.

Which muscles are trained by Muscle Up?

Primary trained muscles for Muscle Up

Latissimus - The latissimus dorsi is a large muscle in your back that helps you pull your arm down and back. It also supports breathing and stabilizes the spine.
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
Chest - The pectoralis major muscle is the large muscle on your chest. It helps you bring your arm towards your body and rotate it inward.
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.

Secondary trained muscles for Muscle Up

Biceps - The biceps brachii muscle is located on the front of your upper arm. It helps you bend your arm at the elbow, rotate your palm upwards, and lift your arm forward.
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
Forearm - The forearm muscles are divided into flexors and extensors. The flexors bend your wrist, while the extensors straighten it.