Ring training exercises

Browse the Fitstream collection of ring exercises to build superior strength and fitness levels. 

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  Bulgarian Pull-ups

  The Bulgarian Pull-up is a variation on the standard pull-up exercise using gymnastics rings. It is often used in gymnastics when learning the iron cross.

  Primary Muscle: Back Secondary Muscle(s): Biceps

  3 likes
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  Front Lever on Rings

  The front lever is a fundamental gymnastics strength hold that trains the core body and back muscles. This exercise considers the bodyweight hold on a set of gymnastics rings rather than static bar.

  Primary Muscle: Abdominals Secondary Muscle(s): Back

  2 likes
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  Iron Cross

  The Iron Cross is a notorious and iconic strength hold performed on gymnastics rings.

  Primary Muscle: Shoulders Secondary Muscle(s): Biceps, Forearms, Back, Chest

  2 likes
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  One-Arm Ring Row

  The one-arm ring row is an ideal upper-body exercise if you've mastered the standard ring row and are looking for the next progression.

  Primary Muscle: Biceps Secondary Muscle(s): Back

  3 likes
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  Ring Dips

  A fundamental gym rings exercise and popular bodyweight movement - rings dips develop excellent triceps and shoulder flexibility.

  Primary Muscle: Triceps Secondary Muscle(s): Shoulders, Chest

  2 likes
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  Ring Fly

  The Ring Fly exercise using gymnastic rings is an excellent bodyweight movement for chest and shoulder development.

  Primary Muscle: Chest Secondary Muscle(s): Biceps, Shoulders, Abdominals

  3 likes
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  Ring Handstand

  The Ring Handstand exercise is an advanced gymnastics strength hold on gym rings.

  Primary Muscle: Shoulders Secondary Muscle(s): Arms, Back, Chest

  2 likes
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  Ring L-Sit

  The Ring L-Sit is a static strength hold performed on gymnastics rings that intensely trains the abs and core body. 

  Primary Muscle: Abdominals Secondary Muscle(s): Triceps

  1 like
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  Ring Muscle-up

  Performing the muscle-up using gymnastics rings.

  Primary Muscle: Back Secondary Muscle(s): Biceps, Shoulders, Triceps

  5 likes
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  Ring Pull-up / Chin-up

  Learn about the benefits of the fundamental pull-up exercise on gymnastic rings and develop a phenomenally strong and defined back.

  Primary Muscle: Back Secondary Muscle(s): Biceps

  3 likes
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  Ring Push-up

  Ring push-ups are a slight variation on the traditional bodyweight push-up, introducing gymnastics rings to the exercise to add an element of instability.

  Primary Muscle: Chest Secondary Muscle(s): Shoulders, Abdominals

  2 likes
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  Ring Rollout

  Ring rollouts are an excellent abdominal exercise, that generate an incredible amount of muscular tension.

  Primary Muscle: Abdominals Secondary Muscle(s): Shoulders

  3 likes
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  Ring Rows / Body Rows

  Ring rows are a good beginners movement to people that are new to ring training. It's also a progression exercise for anyone wanting to build up strength for unassisted pull-ups.

  Primary Muscle: Biceps Secondary Muscle(s): Triceps, Back

  3 likes
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  Support Position

  The support position is the fundamental starting point for ring training and to develop the ability to manipulate your own bodyweight. This static hold will develop the core strength required to simply suspend your body from the floor, assisted only by the arms.

  Primary Muscle: Arms Secondary Muscle(s): Back

  3 likes