Exercise guide
Ring Self Assisted Pull-Up
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
The Ring Self Assisted Pull-Up is a foundational vertical pulling exercise that uses leg assistance to bridge the gap toward unassisted pull-ups. It builds significant strength in the lats, biceps, and upper back while allowing for a full, controlled range of motion.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Adjust the rings to approximately chin or chest height so you can sit or squat comfortably beneath them.
- Grip the rings with a neutral (palms facing) or overhand grip, arms fully extended.
- Place your feet flat on the floor directly under your hips or slightly in front of your body.
- Sit down into a squat position until your arms are fully locked out and your torso is vertical.
How to do it
- Exhale and pull your chest toward the rings by driving your elbows down toward your hips, using your legs to push off the floor only as much as needed.
- Maintain a vertical torso throughout the ascent, pulling until your chin passes the level of the rings.
- Squeeze your shoulder blades together at the top of the movement for a brief pause.
- Inhale as you slowly lower yourself back to the starting position with a controlled 2-3 second tempo until arms are fully extended.
Form checklist
- Keep your chest 'proud' and shoulders pulled away from your ears.
- Ensure your torso stays vertical; do not lean back into a rowing motion.
- Use the minimum amount of leg drive necessary to complete the repetition.
- Keep your core braced to prevent your lower back from arching excessively.
Pro tips
- Focus on the 'mind-muscle connection' by imagining you are pulling the rings down to you rather than pulling yourself up.
- At the top of the movement, rotate your palms to face you (supination) to increase bicep activation and peak contraction.
Make it harder
- Perform 'Toe-Assisted' pull-ups by only allowing your tiptoes to touch the floor, reducing the amount of leg support.
- Incorporate a 5-second eccentric (lowering) phase to maximize time under tension and build eccentric strength.
Frequently asked
- What muscles does the ring self assisted pull-up work?
- The ring self assisted pull-up primarily targets the lats and trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the ring self assisted pull-up?
- The ring self assisted pull-up requires no equipment — just your body weight.
- Is the ring self assisted pull-up good for beginners?
- The ring self assisted pull-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.