A Beginners Guide to Gymnastic Rings
Updated 8 October 2026
Your first ring session doesn’t need a muscle-up. A few controlled rows will give you plenty to work with.
1. Find a suitable place to hang them
Check the support
Use a rack, bar or mount designed and installed for your ring exercises. Follow the manufacturer’s instructions; get qualified installation advice if unsure.
Check your space
Rows and planks need clear floor space. Hangs need overhead reach. Leave room to move around walls, furniture and the ceiling.
A bar or beam looking sturdy is not enough. Check its intended use before attaching rings. Fit the straps as instructed, level the rings and inspect the equipment before each session.
Choosing rings for your home workout space →
2. Get comfortable with the grip
- Pulling below the rings
- For rows, wrap your fingers and thumb securely around each ring. Let the rings turn naturally as you move.
- Pushing above the rings
- For planks and supported holds, press through the rings with a firm grip and wrists you can control.
- False grip: a skill for later
- This different hand position is used in skills such as muscle-ups. You don’t need to master it for your first rows or incline planks.
3. Try these four beginner ring exercises
Treat these as a menu of starting options. Choose the versions that suit you, keep some support from your feet and practise control before adding difficulty.
Ring row
Keep your feet planted, lean back with your arms straight, then pull your chest towards the rings. Lower with control.
Make it easier: Use a more upright body angle.
Keep in mind: Keep your body in a steady line; avoid jerking yourself up.
Incline ring plank
Hold the rings in front of you and step back into a gentle forward lean. Keep your feet on the ground and your body steady.
Make it easier: Raise the rings and stand more upright.
Keep in mind: Finish the hold before your lower back sags or the rings drift away.
Feet-assisted support hold
Stand between low rings with your feet firmly down. Press down through the rings and practise holding them steady beside your body.
Make it easier: Let your legs carry more of your weight.
Keep in mind: Keep the support from your feet; lifting them is a later progression.
Feet-assisted ring hang
With the rings overhead, hold them securely and bend your knees enough to take a little weight through your arms. Keep your feet supported.
Make it easier: Take more weight through your legs.
Keep in mind: Use a comfortable position and stop if it causes pain.
4. Make progress you can repeat
- Record your starting point. Note ring height, foot position and the version you practised.
- Repeat it with control. Build a routine with recovery between demanding sessions. Missing a session is not a reason to abandon it.
- Change one thing. When the current version feels controlled, try a little less assistance or a more challenging body angle.
What to expect in your first four weeks →
Still choosing your first set?
Training at home?
For a dry indoor space, 28 mm wooden rings are our starting recommendation if you’re unsure about grip size.
Choose a home-workout set →Heading to the park?
Compare the outdoor ring materials and strap systems, then check your intended anchor and available space.
Explore outdoor rings →Beginner questions, answered
Do I need to be able to do pull-ups?
No. Foot-supported rows let you begin with less than your full bodyweight.
Should I push through pain?
No. Stop the exercise, check your setup and get appropriate advice if pain persists.
When should I try dips or muscle-ups?
Once you have developed the strength and control for their progressions. They are not a starting requirement.
