Ring Pull-up Single Ring

Pulling in supination on a single ring makes it easy to isolate pulling mechanics and prevents a clear definition of a pull-up with the contact at the top of each rep.

Cues:

• Start with a supinated grip and a full passive hang

• Initiate the pull by pulling the depressing and retracting the scaps (chest up first)

• Pull with the arms until your chin contacts the top of the ring

• Lower with active scaps until the arms are straight (chest up)

• Pause with chest up and arms straight in an active arch

• Lower to full hang before initiating the next rep

Mistakes:

• Pulling with arms without engaging the scaps properly

• Not touching ring at the top

• Reaching up with the chin and neck. The head should stay neutral and pulling should be done with the arms.

• Failing to pause in active scap position before lowering to full hang

• Failing to lower to full hang each rep