How to Perform Ring Muscle-Ups With Perfect Form

A ring muscle-up is an advanced bodyweight exercise performed on gymnastic rings. The exercise consists of three parts: a [ring pull-up](https://www.masterclass.com/articles/ring-pull-ups-exercise-guide), a muscle-up transition, and a ring dip. Ring muscle-ups are a challenging workout that can help you build strength in your triceps, lats, and core. Before attempting your first ring muscle-up, consider practicing a few prerequisite exercises, such as strict ring dips, [strict pull-ups](https://www.masterclass.com/articles/pull-up-exercise-guide), and bar muscle-ups. Having a firm grasp of these strength-training exercises will help set you up for a successful ring muscle-up. You have the option of performing either a kipping ring muscle-up or a strict ring muscle-up. A kipping ring muscle-up employs kip movement—swinging your body to create momentum—to help you rise from the bottom of the dip to the top of the rings. Kipping muscle-ups are popular among those who do calisthenics and gymnastics. For the ring muscle-up, begin by performing 2–3 sets of 6–12 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions. 1. Grab the rings with a false grip, keeping your bodyweight in the heels of your palms. Your grip should be shoulder-width apart. You can stand on a plyometric box or a secure flat bench to reach the pull-up rings. 2. Step off the box and allow your legs to hang. Your arms and legs should be long, and your elbows should be slightly bent. 3. Squeeze your glutes and quads, and engage your core. Your ribs should be down, and your pelvis should be slightly tucked. 4. Rotate your shoulders outward to engage your lats. Your shoulder blades should be upwardly rotated away from your spine. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin. 5. Initiate the upward movement by quickly pulling down on the rings by using your lats and arms. Your pull should be fast and strong. 6. Allow your legs to travel forward as you pull down on the rings. 7. Lean back slightly as your upper body travels toward the rings. 8. Keep your elbows close to your body and continue to pull until your chest is higher than the bottom of the rings. 9. Once your chest is higher than the bottom of the rings, move your chest forward and quickly push your upper body up by straightening your elbows as if you were finishing a dip. Your arms should be fully extended to create a strong and stable position. 10. Begin the downward movement by bending your elbows to lower your chest toward the rings. Your shoulders should be slightly ahead of the bar. 11. Allow your legs to travel forward, and once your chest reaches hand level, rotate your upper body back and down toward the starting position. 12. Repeat the ring muscle-up for your desired number of repetitions. There are several notable benefits to practicing ring muscle-ups. 1. __Ring muscle-ups can help build upper-body strength__. Ring muscle-ups deliver a powerful workout to your lats, biceps, triceps, trapezius, and pectoral muscles. 2. __Ring muscle-ups can help improve shoulder mobility__. Healthy joints and strong shoulders can help you perform many daily tasks and improve your athletic performance. 3. __Ring muscle-ups can help build grip strength__. Ring muscle-up progressions require different grip positions, including a neutral grip and false grip. Practicing these grip techniques can help hone your grip mechanics while building muscle in your hands, wrists, and forearms. If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort. In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery. Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time. If you are looking for a bodyweight exercise to improve your shoulder mobility and build upper body strength, consider ring muscle-ups.