Ring Wide Muscle-Up

Recommended external demonstration

Watch Ring Wide Muscle-Up

Wide Muscle-Up

Technique

How to perform Ring Wide Muscle-Up

1. Set the rings wider than shoulder width with enough height for a hang and a controlled entry and exit.
2. Take a false grip with the base of each palm over the ring and hang with straight arms.
3. Bend your elbows and pull your body toward the space between the rings, keeping them controlled outside your torso.
4. As you rise through ring height, bring your shoulders over your hands while maintaining the wider turnover rather than tucking the rings tightly together.
5. Press down to extend your elbows and establish upright support.
6. Reverse the dip and transition under control into the false-grip hang before resetting.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Pectoralis Major Sternocostal Head, Biceps Brachii Long Head, Biceps Brachii Short Head, Brachialis, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.