Elite Physique The New Science of Building a Better Body

Rings Pull-Up
VERTICAL PULL
Using the rings for this exercise creates a shoulder- and elbow-friendly pull-up variation.
Your wrists can move freely, which decreases strain on the elbows. That, in turn,
decreases strain on the shoulder joints. Many of my athletes who suffer from elbow or
shoulder pain with standard pull-ups can perform this version without pain.
HOW TO DO IT
1. Place the rings shoulder-width apart. Grip the handles with your palms facing
each other and arms fully extended (see figure a). Keep your shoulders pulled
down, away from your ears.
2. Bend your elbows and pull up until your chin clears your knuckles (see figure b).
3. Slowly reverse the motion and repeat.
a
b
ADVANTAGE
The rings allow the wrists to move freely, decreasing strain on the elbows and shoulders.
COACHING CUES
• For variety, hold your hands in different positions from workout to workout or month
to month. Rotate between your palms facing in, facing forward, or facing you.
• To increase the load, add weight to a chin/dip belt or hold a dumbbell vertically
between your feet.
156