Ring Pullover
Build upper body strength! This challenging exercise targets your back, shoulders, and core using gymnastic rings.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Ring Pullover
Starting Position:
1. Adjust the rings so they are suspended at a height that allows you to hang comfortably without touching the ground when your feet are off the floor.
2. Stand facing the rings and grasp them with both hands, keeping your arms extended in front of you at shoulder width. Your palms should be facing each other (neutral grip).
3. Lean back slightly while holding the rings, allowing your body to hang at an angle. Your feet should be elevated off the ground, creating a diagonal line from your shoulders to your feet.
Movement Instructions:
1. Engage your core by tightening your abdominal muscles.
2. Begin the movement by pulling your chest forward and upward towards the rings while simultaneously bringing your legs behind you. This motion is similar to pulling yourself toward the rings in a controlled manner.
3. Focus on using your upper body, particularly your shoulders and back muscles, to execute the pull.
4. As you pull, keep your elbows slightly bent and maintain tension in your arms.
5. Once you have pulled your body and your chest is close to the rings, hold for a brief moment at the top of the movement.
6. Slowly lower your body back to the starting position by extending your arms while maintaining control of the movement.
7. Repeat the exercise for your desired number of repetitions, ensuring you maintain good form throughout.
Tips:
- Keep your movements slow and controlled, avoiding any jerky motions.
- If you’re new to this exercise, consider starting with a lower angle or using assistance to build strength.
- Focus on your breathing; exhale while pulling up and inhale while lowering down.