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False Grip Pull-Up

The False Grip Pull-Up is used to build the wrist strength and mobility needed for the false grip while increasing grip strength at the extreme angle. The false grip is essential for beyond-basic ring work, so moving through a pull-up without slipping your grip is a great drill.

  • Type Of Exercise: Strength
  • Muscles: Forearms, Shoulders, Trapezius, Middle Back, Lats, Biceps, Abdominals
  • Difficulty: Intermediate
  • Equipment: Gymnastic Rings

False Grip Pull-Up

  1. Begin from a dead hand on gymnastic rings with a proper false grip.
  2. Perform a pull-up, touching your hands to your chest while maintaining the false grip.
  3. Lower down back to a straight arm hang and check that you still have a 90-degree wrist bend. Repeat for reps.
  • Exercise: False Grip Row
  • Type of Exercise: Strength
  • Muscles: Forearms, Shoulders, Trapezius, Middle Back, Lats, Biceps, Abdominals
  • Difficulty: Intermediate
  • Equipment: Gymnastic Rings
  • Exercise: Standing Muscle-Up
  • Type of Exercise: Strength
  • Muscles: Forearms, Shoulders, Trapezius, Middle Back, Lats, Biceps, Triceps, Chest
  • Difficulty: Moderate
  • Equipment: Gymnastic Rings