Ring Wide Pull-Up

Technique

How to perform Ring Wide Pull-Up

1. Adjust the rings so they hang slightly wider than shoulder‑width apart (or step out to widen them under tension) while still allowing you to clear the floor when hanging. Grasp the rings with an overhand grip, arms fully extended, and actively pull them outward to create lateral tension.
2. Engage your core and depress your shoulders. This is your starting position.
3. Exhale as you pull your chest toward the rings, continuing to drive the handles apart so your elbows track down and slightly out. Focus on squeezing your lats, upper back, and rear delts while maintaining the outward force.
4. Pause briefly at the top when your chin clears the rings and your shoulder blades are fully retracted, keeping your wrists neutral and torso upright.
5. Inhale as you lower yourself under control, extending your elbows while still applying outward pressure on the rings until your arms are fully straight and shoulders stretched overhead.
6. Repeat for the prescribed repetitions, maintaining smooth tempo and constant lateral tension throughout each rep.

GymDaze demonstration

Watch Ring Wide Pull-Up

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Biceps Brachii Long Head, Biceps Brachii Short Head, Rhomboid Major.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.