Ring Pullover

Master the challenging Ring Pullover to build extreme upper body strength and control.

AdvancedBack Suspension

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Ring Pullover

Compound

Jumping Pull up

Back · Body weight

Intermediate

Compound

Cable Seated Pullover

Back · Cable

Intermediate

Compound

Barbell Pullover Hold

Back · Barbell

Intermediate

Compound

EZ-Bar Lying Bent Arms Pullover

Back · EZ Barbell

Intermediate

Description

A strength exercise where the individual pulls their body up using rings, focusing on the chest and back muscles.

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How to do Ring Pullover

01
Setup
Adjust the rings to just above hip height and stand facing away from them, grasping a ring in each hand with an overhand grip, slightly wider than shoulder-width.
02
Setup
Lean back until your arms are fully extended and your body forms a straight line from head to heels, engaging your core and glutes.
03
Initiate the pull by actively engaging your lats and pulling your chest towards the rings, keeping your elbows relatively close to your body.
04
As your chest approaches the rings, smoothly transition by rotating your wrists and pushing your body over the rings, driving your head and shoulders forward until your hips are above your hands.
05
Extend your arms fully above the rings, maintaining a stable core, then control your descent back to the starting position by reversing the movement.

Tips

Focus on a smooth, continuous transition over the rings rather than a jerky movement; think of it as a fluid pull-and-push action.
Maintain a tight core throughout the entire exercise to prevent your hips from sagging and to provide a stable base for the powerful movement.
Engage your lats strongly at the beginning of the pull, imagining you are pulling your elbows down towards your hips to initiate the movement.
Practice the individual components, such as ring dips and controlled skin-the-cat progressions, to build the necessary strength and coordination.

Common mistakes

Using excessive momentum or kipping reduces the effectiveness of the exercise; focus on a slow, controlled movement through the entire range of motion.
Failing to fully extend the arms at the top and bottom of the movement limits the range of motion; ensure full extension and contraction for maximum muscle engagement.
Losing core tension causes the body to pike or sag during the transition; keep your core braced to maintain a rigid, straight body line throughout the exercise.

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Questions

Is Ring Pullover good for beginners?

Ring Pullover is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Ring Pullover?

You need Suspension to perform Ring Pullover. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Ring Pullover?

Focus on a smooth, continuous transition over the rings rather than a jerky movement; think of it as a fluid pull-and-push action. Maintain a tight core throughout the entire exercise to prevent your hips from sagging and to provide a stable base for the powerful movement. Engage your lats strongly at the beginning of the pull, imagining you are pulling your elbows down towards your hips to initiate the movement. Practice the individual components, such as ring dips and controlled skin-the-cat progressions, to build the necessary strength and coordination.

What are common mistakes when doing Ring Pullover?

Using excessive momentum or kipping reduces the effectiveness of the exercise; focus on a slow, controlled movement through the entire range of motion. Failing to fully extend the arms at the top and bottom of the movement limits the range of motion; ensure full extension and contraction for maximum muscle engagement. Losing core tension causes the body to pike or sag during the transition; keep your core braced to maintain a rigid, straight body line throughout the exercise.