Pullups with Gymnastics Rings

Pullups with Gymnastics Rings Basics

Primary muscles worked: Latissimus Dorsi, Biceps

Synergist Muscles: Deltoids, Rhomboids, Forearms

Mechanics: Compound

Equipment: Gymnastics Rings and Elevated Platform

How To Pullups with Gymnastics Rings

• Place an elevated platform or box next to a pair of gymnastics rings.
• Grip the gymnastics rings with an overhand grip so that your arms are shoulder-width apart and allow your body to hang in a relaxed state.
• To start the lift, pull on the rings with your hands and retract your shoulder blades by pulling them together.
• As your body moves upward, bend at the elbows and continue to elevate your body. Your forearms should stay perpendicular to the floor with your elbows pointing toward the floor throughout the lift.
• Continue pulling upward until your chest is at the same height as your hands and the rings.
• Hold your chest at this height for a brief moment.
• Relax your arms and back, slowly lowering your body until you reach full extension of your arms.

Pullups with Gymnastics Rings Tips

• Make sure you start each repetition with your arms fully extended. Some individuals cheat themselves during the lift by not allowing their arms to relax to full arm extension.
• Limit the sway of your body during the pullup and do not "buck up" by swinging your hips back and then upward forcefully.
• Also make sure hands do not pull the rings further apart when performing the lift. This will limit the distance your body has to travel and limits the development of your back through the full range of motion.

Pullups with Gymnastics Rings and Sports Application

Gymnastics pullups greatly challenge your ability to dynamically stabilize your shoulders as you activate your back and biceps. The motion for this exercise is clearly seen in the sport of gymnastics but the development of improved dynamic stabilization is also important for rowing and swimming.