How to Do Ring Muscle Ups: A Beginner’s Guide

Hey there, fitness enthusiasts! Are you ready to take your workout routine to the next level? If so, it’s time to learn how to do ring muscle ups. This advanced exercise is a favorite among seasoned athletes and is a great way to challenge your strength and coordination. But don’t worry if you’re new to this move – with the right training and technique, anyone can master the ring muscle up. In this guide, we’ll go over the essential steps and tips you need to know to nail this impressive exercise. So, let’s get started!

The Basics of Ring Muscle Ups

Before we dive into the nitty-gritty of how to do ring muscle ups, let’s cover the basics. A muscle up is a full-body exercise that involves pulling yourself up from a hanging position and transitioning onto the top of the rings. Compared to a regular pull-up, a muscle up requires more strength, coordination, and mobility. It’s a great way to build upper body and core strength while also improving your balance and body control.

Step-by-Step Guide to Ring Muscle Ups

Now that you understand the fundamentals of a muscle up, let’s take a closer look at how to do ring muscle ups. Follow these steps to master the move:

Step 1: Learn the False Grip

The first thing you need to master before attempting a ring muscle up is the false grip. This grip involves placing your wrists over the rings, which allows you to transition from a hanging position to the top of the rings smoothly. To achieve the false grip, wrap your hands around the rings, and rotate your wrists so that the palms face away from your body. Your forearms should be in contact with the rings, and your thumbs should be pointing towards your body.

Step 2: Start with the Dip

Once you’ve mastered the false grip, practice doing dips on the rings. Start in a hanging position with your arms extended, and use your shoulders to pull yourself up until your elbows are fully extended. Then, bend your elbows and lower yourself back down to the starting position. This move will help you build the strength and stability you need for the muscle up.

Step 3: Building Momentum

The next step is to build momentum by swinging back and forth on the rings. This motion will help you build the momentum you need to pull yourself up and over the rings. Start by hanging from the rings and swinging your legs back and forth while keeping your arms straight. As you build momentum, use your core muscles to control the swing and keep it going.

Step 4: Pull Yourself Up

Once you have built up enough momentum, it’s time to pull yourself up and over the rings. Start by pulling your elbows down towards your hips, then use your lats to pull yourself up towards the rings. As you near the top of the rings, lean your torso forward slightly and push your hands through the rings to complete the transition.

Step 5: Practice Makes Perfect

The key to mastering the ring muscle up is to practice consistently. Start with the basics and gradually work your way up to more advanced variations. Don’t be afraid to ask for help or advice from a trainer or fellow athlete, and remember to always prioritize proper form and technique.

Tips for Better Ring Muscle Ups

To help you get the most out of your ring muscle up training, here are a few tips to keep in mind:

Tip 1: Focus on Your Form

Proper form is essential for a successful ring muscle up. Make sure you maintain a tight core, engage your lats, and keep your elbows close to your body throughout the move.

Tip 2: Increase Your Strength

Ring muscle ups require a lot of upper body and core strength. Focus on building your strength through exercises like pull-ups, dips, and push-ups to make the move easier.

Tip 3: Practice Consistently

As we mentioned earlier, consistency is key when it comes to mastering the ring muscle up. Make sure you incorporate the move into your regular workout routine and practice regularly to see progress.


Learning how to do ring muscle ups may seem intimidating at first, but with the right training and technique, anyone can master this impressive exercise. Remember to start with the basics and focus on proper form and technique. Build your strength and momentum gradually, and don’t forget to practice consistently. With dedication and hard work, you’ll be nailing ring muscle ups in no time. Happy training!See you in the next interesting article!