30 minute advanced upper body workout with rings at home

Here's everything you need to try our 30 minute advanced upper body workout with rings at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Ring Kneeling Tricep Extensions
  • Ring Archer Pull Ups
  • Ring Fall Out Extensions (triceps)
  • Circuit 2
  • Ring Eccentric Press Up
  • Single Arm Top of Ring Row Isometric Hold

Circuit 1

Complete this round 3 times.

Ring Kneeling Tricep Extensions

Complete 10 repetitions

Coaching Tips For Ring Kneeling Tricep Extensions

Follow these cues to perform Ring Kneeling Tricep Extensions correctly:

  • Keep the triceps in a fixed position
  • Isolate the triceps.

Ring Archer Pull Ups

Complete 4 repetitions

Coaching Tips For Ring Archer Pull Ups

Follow these cues to perform Ring Archer Pull Ups correctly:

  • Transition your weight to the arm that will be the primary puller, use the second arm as a guide, it will be active but try and minimize this as much as possible.

Ring Fall Out Extensions (triceps)

Complete 10 repetitions

Coaching Tips For Ring Fall Out Extensions (triceps)

Follow these cues to perform Ring Fall Out Extensions (triceps) correctly:

  • Keep the triceps in a fixed position
  • Isolate the triceps.

Circuit 2

Complete this round 3 times.

Ring Eccentric Press Up

Complete 6 repetitions

Coaching Tips For Ring Eccentric Press Up

Follow these cues to perform Ring Eccentric Press Up correctly:

  • Move as slowly as able towards the floor
  • Keep hips in line with shoulders
  • Finish when chest is in line with rings.

Single Arm Top of Ring Row Isometric Hold

Complete 44 seconds

Coaching Tips For Single Arm Top of Ring Row Isometric Hold

Follow these cues to perform Single Arm Top of Ring Row Isometric Hold correctly:

  • Create a lot of tension in the upperback, then transfer into the single arm
  • Keep hips high and core tight.

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This workout was made by Sean Klein

Sean Klein

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