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8 Ring Muscle Up Alternative Exercises for Everyone that can’t MU Yet

Add these into your training.

8. Ring Muscle Up Alternative Exercises – TRX Rows

You simply hang, suspended from the trainer’s handles, supported by your arms and feet, then pull your chest up toward the handles, “rowing” your body upward.

As a general rule, the TRX row can be incorporated into just about any strength training workout.

What Muscles Does the Ring Muscle Up Work?

To get yourself up and over the bar and then into a dip position, you’re going to depend on several muscles in your upper body, including the:

  • Latissimus dorsi (back)
  • Deltoids (shoulders)
  • Biceps and triceps (arms)
  • Trapezius (upper back)
  • Pectorals (chest)

You’ll also be relying on the strength of your core muscles.

What Preliminary Training should you do for a Ring Muscle Up?

If you’ve set a goal of completing a proper Ring Muscle Up, there are preliminary training requirements that you can work towards to help train your body for this advanced gymnastic exercise.

  • Practice doing 10 to 12 standard pullups
  • Practice doing 10 to 12 tricep dips

If you’re already performing advanced moves like unassisted pullups and tricep dips, you might be ready to try this dynamic exercise.

If you’re still working on increasing the strength in your back, shoulders, arms, and core, it’s a good idea to build up to this move slowly by practicing preparatory moves and alternative exercises first.

Ring Muscle Up Alternative Exercises

Wnat more workouts and exercises? Try these Triceps Dips, Sit Ups or Push Ups WODs.

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