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Leg Assisted Ring Pull-up

Leg Assisted Ring Pull-up

The Leg Assisted Ring Pull-up is a challenging compound exercise that targets multiple muscles in the upper body, particularly the back, biceps, and shoulders. This exercise is a variation of the traditional pull-up, combining the use of gymnastics rings with the assistance of the legs to help with execution. Whether you're a beginner working your way up to full pull-ups or an advanced lifter looking to add variety to your routine, the Leg Assisted Ring Pull-up can be a great addition to your workout. The main advantage of using gymnastics rings is the increased instability, which engages more muscles to stabilize and control your movements. This instability also places greater emphasis on your core muscles, contributing to better overall strength and stability. Additionally, the adjustable nature of the rings allows for a wider range of motion, promoting better muscle activation and development. By incorporating the Leg Assisted Ring Pull-up into your routine, you can build a stronger, more defined back, enhance your grip strength, and develop functional upper body strength. As with any exercise, it's essential to maintain proper form throughout the movement and gradually increase the difficulty as your strength improves. Remember to warm up before attempting this exercise and to include it as part of a well-rounded workout routine targeting all major muscle groups. Don't forget to listen to your body, start with a level of assistance that challenges you but still allows for proper form, and progress at a pace that feels comfortable. With consistency and dedication, the Leg Assisted Ring Pull-up can help you achieve your fitness goals and take your upper body strength to new heights.


  • Start by setting the rings to a height where you can comfortably reach them while standing.
  • Grab the rings with an overhand grip, palms facing away from you, about shoulder-width apart.
  • Begin by bending your knees slightly, allowing your legs to assist in the movement.
  • Engage your core and pull your body up towards the rings, keeping your elbows close to your sides.
  • Continue pulling until your chin is above the rings, or as high as you can comfortably go.
  • Pause for a moment at the top, then slowly lower your body back down to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • 1. Gradually increase the level of assistance provided by the resistance band until you can perform the exercise without assistance.
  • 2. Engage your core muscles by pulling your belly button towards your spine throughout the movement.
  • 3. Focus on pulling with your back muscles rather than relying solely on your arms.
  • 4. Keep your elbows close to your body as you pull yourself up to maximize engagement of the back muscles.
  • 5. Squeeze your shoulder blades together at the top of the movement to activate the upper back muscles.
  • 6. Control the lowering phase of the exercise to build strength and avoid relying on momentum.
  • 7. Inhale during the lowering phase and exhale during the pulling phase to maintain proper breathing technique.
  • 8. Incorporate progressive overload by gradually increasing the number of repetitions or sets as you get stronger.
  • 9. Use a controlled and steady tempo during the exercise to optimize muscle activation and minimize injury risk.
  • 10. Ensure proper form and technique by seeking guidance from a qualified fitness professional or trainer.

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