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How to do ring muscle ups

How to do ring muscle ups

How to Do Ring Muscle Ups: Mastering a Complex Calisthenics Move


Ring muscle ups are a challenging yet awe-inspiring calisthenics exercise that showcases incredible upper body strength, coordination, and control. In this guide, we will break down the process of mastering ring muscle ups, providing you with detailed steps, expert insights, and answers to frequently asked questions. Whether you’re a seasoned fitness enthusiast or a beginner looking to up your calisthenics game, this article will help you conquer the ring muscle up.

How to Do Ring Muscle Ups

Ring muscle ups require a combination of strength, technique, and practice. Here’s a step-by-step guide on how to execute this impressive calisthenics move:

1. Understanding the Basics

Before attempting a ring muscle up, ensure you have a solid foundation in pull-ups and dips. These exercises build the necessary upper body strength.

2. Grip and Setup

Grab the rings with a false grip (wrists above the rings). Hang freely, engage your core, and keep your body still.

3. Initial Pull

Initiate the movement by pulling the rings towards your chest. Keep your elbows close to your body and focus on engaging your lats.

4. Transition Phase

As you reach the peak of the pull, lean forward and push your chest over the rings. This transition is crucial for transitioning from pull to dip.

5. Dip Phase

Once your chest is above the rings, transition smoothly into the dip phase. Push down on the rings while keeping your elbows tucked.

6. Lockout

Fully extend your arms at the top of the movement to complete the muscle up. Your body should resemble the top position of a dip.

7. Reverse the Movement

Reverse the steps to descend back to the hanging position. Control the movement to avoid swinging.

Tips for Success

  • Practice Consistently: Ring muscle ups demand practice. Dedicate time to training this move regularly.
  • Focus on Technique: Proper form is key. Avoid using momentum or improper body mechanics.
  • Strengthen Your Core: A strong core aids stability during the movement.
  • Use Bands for Assistance: If you’re a beginner, use resistance bands to assist until you build enough strength.
  • Film Yourself: Recording your attempts helps you identify areas for improvement.
  • Stay Patient: Progress takes time. Celebrate small victories along the way.


Q: Can women do ring muscle ups?

A: Absolutely! Anyone can learn and excel at ring muscle ups with proper training and dedication.

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

A: Ring muscle ups are generally considered more challenging due to the instability of the rings, requiring greater strength and control.

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

A: The learning curve varies depending on your existing fitness level and training consistency. It can take several weeks to months.

Q: Are there any alternatives to ring muscle ups?

A: Yes, you can work on building strength through pull-ups, dips, and other calisthenics exercises before attempting ring muscle ups.

Q: Can I do ring muscle ups at home?

A: Yes, if you have access to rings and a sturdy place to hang them, you can practice ring muscle ups at home.

Q: Can I injure myself while learning ring muscle ups?

A: Like any physical activity, there’s a risk of injury. Start with proper progressions, use good form, and listen to your body.


Mastering ring muscle ups is an incredible achievement that requires dedication, perseverance, and smart training. By following the steps outlined in this guide, practicing consistently, and staying patient, you can conquer this challenging calisthenics move. Remember, progress is a journey, and every step forward is a victory worth celebrating.

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