Combining a pull-up and dip into one fluid motion, this exercise builds full upper body strength and control.
Instructions
- Use a false grip on the rings, placing your palms over the top of the rings.
- Begin with a strong pull-up motion, driving your elbows downward.
- As you reach chest height, pull the rings to your armpits and roll your shoulders forward.
- Press through the rings to complete the dip, fully extending your arms.
- Lower yourself slowly and with control before repeating.
Related Muscle Groups
- Lats
See exercises for Lats · Learn about the Lats - Abs (secondary)
See exercises for Abs · Learn about the Abs - Biceps (secondary)
See exercises for Biceps · Learn about the Biceps - Forearms (secondary)
See exercises for Forearms · Learn about the Forearms - Middle Back (secondary)
See exercises for Middle Back · Learn about the Middle Back - Shoulders (secondary)
See exercises for Shoulders · Learn about the Shoulders - Traps (secondary)
See exercises for Traps · Learn about the Traps - Triceps (secondary)
See exercises for Triceps · Learn about the Triceps