RING PULL UP (UPPER BODY ZONE)

Rings are used instead of traditional straight bar for pull ups, testing upper body strength, can also be used for hanging leg raises working the abdominals

Muscles worked

Back, shoulders, biceps, abdominals & obliques

HOW MUCH

Beginner 1xMax Advanced 3xMax

HOW TO

1. Grab the rings, omne in each hand,ensuring you have enough clearance between your feet and the ground.  
2. As you have both arms extended above you holding the rings, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position. 
3. Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.

After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the back is fully stretched.