Mastering The Ring Muscle-Up – A Comprehensive Guide

how to do ring muscle ups


The ring muscle-up is an advanced gymnastic movement that requires a combination of strength, technique, and coordination. It is a challenging exercise that tests your upper body and core strength while showcasing your athletic prowess. In this article, we will provide a comprehensive guide on how to perform ring muscle-ups, step by step, to help you achieve this impressive skill.

Before you begin

Before attempting ring muscle-ups, it’s essential to assess your fitness level and ensure you have a strong foundation in basic exercises. These include pull-ups, dips, and ring support holds. Without these fundamental skills, the muscle-up may be out of reach.

Equipment Preparation

To perform ring muscle-ups, you’ll need access to a set of gymnastics rings, a sturdy horizontal bar or pull-up bar to hang them from, and a safe environment. Make sure the rings are securely hung at a height that allows you to hang with your arms fully extended. Start with the rings shoulder-width apart.

Wrist and Shoulder Warm-Up

Proper warm-up is crucial to prevent injuries. Begin by rotating your wrists and shoulders to increase blood flow and flexibility. Perform exercises like wrist circles, arm swings, and shoulder rolls. This will prepare your upper body for the stresses of the ring muscle-up.

Grip and Hanging

Mastering the grip is a fundamental aspect of the ring muscle-up. Start by placing your hands on the rings with a false grip. A false grip means your wrist should be over the rings, allowing you to transition from hanging to pulling more seamlessly. Practice hanging in this grip to get used to the feel.

False Grip Pull-Ups

Before attempting the muscle-up itself, practice false grip pull-ups. Hang on the rings with your false grip and pull your body up toward the rings. Focus on the transition between hanging and pulling, which is the essence of the muscle-up. Build your strength with multiple repetitions.

Kipping Swing

The kipping swing is a critical element in generating the momentum needed for a successful muscle-up. Swing back and forth on the rings to gain momentum. This involves a synchronized motion of your legs and hips. The swinging action will help you move from the hanging position to the pulling phase of the muscle-up.

The Transition

The transition is the most challenging part of the muscle-up. As you swing forward, initiate a forceful pull-up with the rings close to your body. At the apex of your pull-up, bring your chest up and towards the rings. This requires a combination of strength and timing.

The Dip

Once you’ve cleared the transition phase, lean forward and push the rings down and away from your chest. This movement resembles a dip. It’s crucial to engage your triceps and maintain control throughout the dip to avoid swinging wildly.


After the dip, you need to lock your arms out fully at the top position, just like in a standard dip. This demonstrates that you’ve successfully completed the muscle-up.

Controlled Descent

To complete the muscle-up, reverse the movement by bending your arms at the elbows and lowering yourself down under control. Avoid letting your body swing or drop suddenly. Maintain the false grip until your feet touch the ground.

Practice and Progression

Achieving a ring muscle-up requires practice and dedication. Don’t be discouraged if you can’t perform one right away. Instead, focus on the following progression strategies

1. Increase your strength with pull-ups, dips, and the false grip pull-up.

2. Work on your kipping swing to generate more momentum.

3. Perform negative muscle-ups by jumping or using a box to start at the top of the movement and slowly lower yourself down.

4. Focus on the transition and dip, emphasizing control and proper technique.

5. Include mobility and flexibility exercises in your routine to improve your range of motion.


Are ring muscle ups good for you?

Don’t worry, this strength skill takes a lot of time and practice but is definitely worth the hard work because it has a lot of benefits as a strength training skill. Those who train the strict ring muscle-up will build grip strength, pulling strength, tricep strength, and body awareness.

What do ring muscle ups work?

Ring muscle-ups deliver a powerful workout to your lats, biceps, triceps, trapezius, and pectoral muscles. 2. Ring muscle-ups can help improve shoulder mobility. Healthy joints and strong shoulders can help you perform many daily tasks and improve your athletic performance.


The ring muscle-up is a challenging yet rewarding exercise that showcases your strength, coordination, and technique. Mastering this movement takes time, dedication, and a systematic approach to training. Start with the basics, build your strength, and progress through the steps outlined in this guide. With patience and persistence, you can achieve the impressive feat of the ring muscle-up and add it to your repertoire of fitness accomplishments. Remember to prioritize safety and proper form throughout your journey to success.

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