Ring One Arm Pull Up

Muscles worked

Setup

1. Adjust a single gymnastic ring to a height where you can hang with your arm fully extended and feet clear of the floor.
2. Grip the ring firmly with a neutral or slightly overhand grip, or use a false grip for better leverage.
3. Engage your core and squeeze your non-working arm tightly against your side or across your chest to create full-body tension.

How to do it

1. Initiate the movement by depressing your shoulder blade down and back, engaging the lat before the elbow bends.
2. Exhale and pull your chest toward the ring, allowing the ring to naturally rotate into a supinated (palm-facing-you) position as you rise.
3. Continue pulling until your chin is clearly above the ring, then inhale as you lower yourself with a controlled 3-second tempo back to a dead hang.

Form checklist

• Keep the shoulder of the working arm packed and away from your ear at all times.
• Maintain a 'hollow body' position with braced abs to prevent the legs from swinging or the back from arching.
• Ensure the movement is strictly vertical without using a 'kip' or leg drive for momentum.
• Complete the full range of motion, reaching a dead hang at the bottom of every repetition.

Pro tips

• Use a false grip—resting the heel of your palm on top of the ring—to shorten the lever arm and increase bicep mechanical advantage.
• Focus on pulling the ring 'down' to your shoulder rather than pulling your body 'up' to the ring to maximize lat recruitment.

Make it harder

• Add a weighted vest to increase the total load once you can perform 3-5 strict reps with body weight.
• Incorporate an isometric hold at the top of the movement for 2-3 seconds to maximize time under tension.

Frequently asked

What muscles does the ring one arm pull up work?

The ring one arm pull up primarily targets the lats and trapezius, and also works the abs, biceps, deltoids, forearms, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the ring one arm pull up?

The ring one arm pull up uses suspension trainer.

Is the ring one arm pull up good for beginners?

The ring one arm pull up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Pull-UpBeginner · lats and trapezius
• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius