Ring Neutral-Grip Chin-Up

- A sturdy overhead bar (if using rings is not an option)
1. Setup:
- Adjust the rings to a height that allows you to hang with your feet off the ground comfortably.
- Ensure that the rings are securely fastened and can support your weight.

2. Starting Position:
- Stand under the rings and grasp them with both hands.
- Position your hands shoulder-width apart with your palms facing each other (neutral grip).
- Jump or step off the ground to allow your body to hang freely from the rings.
- Your arms should be fully extended, and your body should be straight, with your feet slightly off the ground.

3. Engage Your Core:
- Tighten your core muscles to maintain stability.
- Keep your body straight and avoid swinging or using momentum.

4. The Pull-Up Movement:
- Begin the movement by pulling your elbows down towards your ribs.
- Focus on activating your back muscles and biceps as you lift your body upward.
- Keep your shoulders down and away from your ears to avoid straining.

5. Reaching the Top Position:
- Continue pulling until your chin is above the level of the rings.
- Hold this position briefly at the top for a moment to maximize engagement of your upper body.

6. Lowering Down:
- Gradually lower yourself back to the starting position.
- Control the descent to avoid dropping abruptly and pose a risk of injury.

7. Repetitions:
- Aim for 3 sets of 5-10 repetitions, depending on your fitness level.
- Rest for 1-2 minutes between sets.

Tips:
- Focus on form over quantity; it’s better to perform fewer reps correctly than many reps incorrectly.
- If you're a beginner, consider using resistance bands to assist with the movement or perform the exercise with your feet on the ground for support.