Latissimus, Biceps, Upper Back

Weighted Ring Pull Ups

Weighted Ring Pull Ups are a challenging exercise for strengthening the upper body muscles, primarily working the back and biceps. The added weight increases the intensity compared to the classic pull-up.

Necessary equipment

Weighted Ring Pull Ups - the correct execution

  • Start in a hang position with extended arms
  • Grab the rings with stretched arms
  • Pull the shoulder blades back down at the beginning
  • Bend the arms and pull the rings towards the chest
  • Try to pull yourself up as high as possible, at least with your head against the rings
  • Lower yourself slowly and controlled back into the hang position
  • Work in the largest possible range of motion
  • As an alternative to the weight belt, you can also use a weight vest or clamp a dumbbell between your thighs.

The exercise Weighted Ring Pull Ups is intended to be used as a hypertrophy exercise.

Which muscles are trained by Weighted Ring Pull Ups?

Primary trained muscles for Weighted Ring Pull Ups

  • 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.

  • 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.

  • 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 Weighted Ring Pull Ups

  • Forearm - The forearm muscles are divided into flexors and extensors. The flexors bend your wrist, while the extensors straighten it.

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