The Ring Australian Pull Up

How to do the exercise

The Ring Australian Pull Up is the perfect progression if normal Pull Ups are still too challenging. Thanks to the adjustable height of the rings, you can adapt the difficulty and prepare your body for the full Pull Up. Here’s how to perform the Ring Australian Pull Up correctly:

1. Starting Position

Set the rings at about hip height and grip them shoulder-width apart. Place your heels on the ground with your body extended and core engaged. Your body should form a straight line from head to heels.

2. Pulling Phase

Pull your chest toward the rings by bending your elbows close to your body. Aim to touch the lower part of your chest to the rings while keeping your shoulders back and avoiding any shrugging movement.

3. Controlled Descent

Slowly extend your arms to return to the starting position. Keep your body tight and controlled, resisting the urge to drop too quickly.

4. Reset and Repeat

At the bottom, fully extend your arms, reset core tension, and repeat the movement for the desired number of reps. Increase difficulty by lowering the rings or placing your feet further forward.

Recommended Equipment for Ring Australian Pull Ups

Pull Up Station - For maximum stability and safe progress in Pull Ups, Dips, and Muscle Ups.

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Workout Rings - For functional training anywhere thanks to easy setup and portability.

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Liquid Chalk – For grip and security during the exercise.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The Ring Australian Pull Up is ideal for progressing toward full Pull Ups and offers several advantages:

• Strengthens back, biceps, and grip while reducing overall resistance

• Improves pulling technique with a similar movement pattern to Pull Ups

• Adjustable intensity thanks to ring height and body angle

• Great for warm-ups, beginners, or as accessory work for advanced athletes

This makes it one of the most versatile calisthenics pulling exercises, combining accessibility with effectiveness.

Main muscles used

The Ring Australian Pull Up mainly targets:

• Latissimus dorsi (upper back)

• Biceps

• Rear deltoids

• Core muscles (for stability)

Practicing this exercise helps you build balanced pulling strength and prepares your body for the demands of strict Pull Ups and advanced ring training.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

Common mistakes when performing the Ring Australian Pull Up include:

• Setting rings too high: This reduces the horizontal pulling angle and changes the exercise into a Pull Up variation.

• Flaring elbows: Keep elbows close to your body to avoid shoulder strain.

• Arching the back: Maintain core tension and a straight body line.

• Incomplete range of motion: Touch your chest to the rings for full muscle activation.

• Rushing the movement: Perform controlled reps to maximize strength gains and avoid injuries.

Progress by lowering the rings or stepping further forward to increase intensity while maintaining perfect form.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

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Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!