Ring Muscle-Up

Expert pull Rings

Muscle-up on gymnastics rings. The instability of rings makes this significantly harder and requires more strength through the transition. False grip is recommended.

Easier Variations

Ring Muscle-Up Negative False Grip Ring Muscle-Up Ring Dip Ring Pull-Up False Grip Pull-Up Ring L-Sit Ring Wide Pull-Up

Next Step

Sequential Muscle-Up

Coaching Cues

False grip from the start — wrists over rings

Drive hips up and forward through transition

Turn rings out (RTO) at the top for a stable lock-out

Strict version — no kipping