Band Assisted Ring Muscle Up
How To Do Band Assisted Ring Muscle Up
The Band Assisted Ring Muscle Up is a strength and skill exercise that targets the back, chest, shoulders, arms, and core. The resistance band reduces bodyweight, making it easier to learn the transition from pull to dip on the rings. Proper form is important to build strength safely and prepare for an unassisted ring muscle up.
Step-by-Step Guide to Properly Execute Band Assisted Ring Muscle Up
Starting Position
Attach a resistance band securely to the rings and place one or both feet or knees into the band. Grip the rings with a false grip if possible, keeping your wrists over the rings. Hang with arms straight, shoulders engaged, core tight, and body slightly hollow.
Pulling Phase
Begin by pulling your chest toward the rings, driving the elbows down and back. Keep the rings close to your body as you pull high, aiming to bring them toward your lower chest or upper ribs. The band should assist you upward while you stay controlled.
Transition Phase
As your chest reaches ring height, lean your torso forward and rotate your wrists over the rings. Keep the rings tight to your sides while moving your shoulders above your hands. Maintain tension through the core to avoid swinging.
Pushing Phase
Once in the top position, press down on the rings into a strong ring dip. Extend your arms fully while keeping the rings close and your shoulders stable.
Finishing Position
Finish with arms locked out, shoulders down and controlled, and body upright above the rings. Pause briefly before lowering back down with control to the starting hang.
Band Assisted Ring Muscle Up Workout Plan for All Levels
Beginner: 2 sets of 3 to 5 reps, 2 to 3 minutes rest, 2 times per week
Intermediate: 3 sets of 4 to 6 reps, 2 to 3 minutes rest, 3 times per week
Advanced: 4 sets of 5 to 8 reps, 2 to 3 minutes rest, 4 times per week
What Are The Benefits Of Band Assisted Ring Muscle Up
• Builds pulling and pushing strength in one movement
• Helps learn the ring muscle up transition
• Improves shoulder stability and control
• Trains false grip strength
Common Mistakes to Avoid
• Pulling too low: Not pulling high enough makes the transition much harder.
• Letting the rings drift wide: Rings moving away from the body reduce control and strength.
• Relying too much on the band: Using too much assistance can slow real strength progress.
Similar Exercises To Try For Your Workout
• Ring Pull Ups
• Band Assisted Ring Dips
• Low Ring Muscle Up Transitions
FAQ About “Band Assisted Ring Muscle Up”
This exercise can be okay for beginners if they already have some basic strength. You should be able to pull yourself up on rings and support your weight on straight arms first. The band helps make the movement easier and safer. If you are very new, it is better to practice ring rows, ring dips, and band assisted pull ups before this.
Yes, you can make it easier in a few ways. You can use a thicker band to give more help. You can also slow down the movement and practice it in small parts. Another option is to start with low rings so your feet can help a little.
Most people may start to feel stronger after a few weeks of practice. How fast you improve depends on how often you train and your current strength. Practicing two to three times a week is usually enough to see progress. Staying consistent is very important.
You should feel this exercise in your arms, shoulders, chest, and upper back. Your core should also feel tight as you move through the rings. You should not feel sharp pain in your shoulders or elbows. If you do, stop and rest or make the exercise easier.
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