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Ring Pull-Up Alternative

12 substitute exercises that target the same muscles

1
Ring Wide-Grip Inverted Row on Floor demonstration

Ring Wide-Grip Inverted Row on Floor
2
Suspended Row demonstration

Suspended Row
3
Inverted Row demonstration

Inverted Row
4
Cable Reverse-Grip Straight Back Seated High Row demonstration

Cable Reverse-Grip Straight Back Seated High Row
5
Ring Chin-Up demonstration

Ring Chin-Up
6
Suspender Pull-Up demonstration

Suspender Pull-Up
7
Wide-Grip Rear Pull-Up demonstration

Wide-Grip Rear Pull-Up
8
Underhand Grip Inverted Back Row demonstration

Underhand Grip Inverted Back Row
9
Assisted Pull-Up demonstration

Assisted Pull-Up
10
Dumbbell Reverse-Grip Row demonstration

Dumbbell Reverse-Grip Row
11
Cable Bent-Over Reverse Grip Row demonstration

Cable Bent-Over Reverse Grip Row
12
Butterfly Pull-Up demonstration

Butterfly Pull-Up

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Ring Pull-Up trains

Primary Biceps Brachii Latissimus Dorsi

Secondary Deltoid Posterior Rhomboids Trapezius Middle Fibers

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