If you read this blog with any regularity or basically anything else I’ve written then you know I’m a huge fan of chin-ups.
In particular, I really like ring chins because they tend to feel better on the elbows and shoulders.
Here’s a ring chin-up variation that I really like because it’s not only joint-friendly but it also absolutely smokes the lats, upper back, and rear delts. As is typical with me, I don’t have a great name for it, so I went with: “Fly Away” Ring Chins.
Pull yourself up like you would a regular ring chin, starting with a pronated grip and supinating your wrists as you pull. From there, flare your elbows out and try to pull the rings apart as you slowly lower yourself down on the eccentric.
It should look like this.
These are tougher than regular ring chins (which are tougher than regular chins) so keep that in mind.
They feel great though, so if you’re looking for something different to smoke your back, look no further.
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