After completing the required reps, go into the elevated rows. For this, you’ll want the rings slightly higher. Again, you’ll elevate the feet on a bench, and start with arms extended, your body suspended beneath the rings. Engage your upper back and arms to pull your chin and chest up to the rings, before slowly lowering. The key is control, and not letting your elbows flare out to the side.
Ring Dip / Ring Face Pulls
For the dips, you’ll want the rings slightly above waist-height, so you can grip them, raising your body off the ground with your arms extended. Keeping your elbows tight to your body, bend your arms to lower yourself down. You don’t want your chest coming forward here, or your legs getting involved, so keep the core tight for control as you power back up to the start for one.
Face pulls give the upper back an extra workout. It’s the same principle as the rows, but you’ll want the rings higher, and you’re going to start from standing, leaning back with the rings at head height. Literally pull your face towards the rings, allowing the elbows to flare out this time. Slowly lower back to complete the first rep.
Ring Bicep Curls/ Tricep Extensions
You can do curls lying down, with feet elevated, or standing – whichever works best for you. This time, you’re going to bring your chest up and into the ring by contracting your biceps alone. Be warned: it’s a lot more difficult than bashing out dumbbell curls while sitting on a bench.
To finish, lean in towards the rings, so your weight is forward with your arms level with your head, palms out. You’re going to push the rings away with your palms in order to extend your arms, lifting your torso up in the process. Apologies in advance for this one.
