Bodyweight

Ring Muscle-Up

Muscles worked

Main muscles

Latissimus Dorsi
Pectoralis Major (Lower)
Triceps (Lateral Head)
Triceps (Long Head)
Triceps (Medial Head)

Also working

Anterior Deltoid
Biceps Brachii (Long Head)
Biceps Brachii (Short Head)
Brachialis
Rectus Abdominis
Wrist Flexors

What it is

A strict muscle-up on gymnastic rings, using a false grip to pull up and turn over into a dip. The rings move, so it takes more stability than the bar version but allows a smoother transition. Keep the rings close to the body throughout.

Technique tips

Set a false grip before you start
Pull the rings to your lower chest
Keep the rings close as you turn over
Finish with a full dip to locked arms

How to track your progress

Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.