how to do ring muscle ups
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Ring muscle ups are an advanced gymnastic exercise that combines strength, coordination, and body control. They require the athlete to transition from a hanging position below the rings to an elevated position above the rings, using both pulling and pushing movements. In this article, we will provide a step-by-step guide on how to do ring muscle ups effectively and safely.


Before attempting ring muscle ups, it's important to have a solid foundation of strength and stability. Make sure you can comfortably perform the following exercises:


  • Standard pull-ups
  • Wide grip pull-ups
  • False grip pull-ups


  • Parallel bar dips
  • Ring dips

Step-by-Step Guide

1. Warm Up

Before starting any exercise, it's crucial to warm up your muscles and joints to prevent injuries. Perform a dynamic warm-up routine that includes shoulder rotations, arm swings, and wrist mobility exercises.

2. Hang on the Rings

Start by gripping the rings with an overhand grip, slightly wider than shoulder-width apart. Hang with your arms fully extended, keeping your body straight and your core engaged.

3. False Grip

To facilitate the transition, use a false grip. This means placing your palms on top of the rings with your wrists turned inward. Practice hanging with a false grip until you feel comfortable and stable.

4. Pull Up

Initiate the muscle up by pulling yourself up towards the rings. Focus on driving your elbows down and back, engaging your lats and upper back muscles. Keep your core tight throughout the movement.

5. Transition

Once you reach the top of the pull-up, quickly transition your hands from a pulling position to a pushing position. This requires a combination of wrist rotation and a strong push with your triceps and chest.

6. Push Up

Extend your arms fully to complete the muscle up. Push your body away from the rings, maintaining control and stability throughout the movement.

Tips for Success

  • Practice your false grip until it feels natural and comfortable.
  • Focus on engaging your core muscles to maintain stability.
  • Work on improving your pulling and pushing strength through exercises like pull-ups, dips, and push-ups.
  • Gradually increase the height of the rings as you get stronger and more comfortable with the movement.
  • Record yourself performing ring muscle ups to analyze your technique and identify areas for improvement.


Q: How long does it take to learn ring muscle ups?

A: The time it takes to learn ring muscle ups varies for each individual. It depends on your current level of strength, coordination, and practice frequency. It can take anywhere from a few weeks to several months to master the movement.

Q: Are ring muscle ups harder than bar muscle ups?

A: Ring muscle ups are generally considered more challenging than bar muscle ups. The rings require additional stability and control, making the movement more demanding on the muscles and joints.


Ring muscle ups are an impressive display of strength and skill. By following the step-by-step guide outlined in this article, practicing regularly, and focusing on proper technique, you can work towards achieving this advanced gymnastic exercise. Remember to always prioritize safety, listen to your body, and gradually progress at your own pace. With dedication and perseverance, you'll be performing flawless ring muscle ups in no time!

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