60 minute advanced upper body workout with rings at home

Here's everything you need to try our 60 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.

60 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Ring Archer Pull Ups
  • Ring Chest Flies
  • Single Arm Top of Ring Row Isometric Hold
  • Circuit 2
  • Ring Kneeling Tricep Extensions
  • Ring Press Up
  • Ring Top of Row Lateral Glides
  • Circuit 3
  • Archer Ring Row
  • Ring Fall Out Extensions (triceps)

Circuit 1

Complete this round 3 times.

Ring Archer Pull Ups

Complete 4 repetitions

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Primary
Upper Body
Vertical Pull

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 Chest Flies

Complete 7 repetitions

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Isolation
Upper Body
Pectorials

Coaching Tips For Ring Chest Flies

Follow these cues to perform Ring Chest Flies correctly:

  • Move slowly with control
  • Go only as far so that the hands are in line with the shoulders.

Single Arm Top of Ring Row Isometric Hold

Complete 44 seconds

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Secondary
Upper Body
Horizontal Pull

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.

Circuit 2

Complete this round 3 times.

Ring Kneeling Tricep Extensions

Complete 10 repetitions

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Isolation
Upper Body
Triceps

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 Press Up

Complete 11 repetitions

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Primary
Upper Body
Horizontal Press

Coaching Tips For Ring Press Up

Follow these cues to perform Ring Press Up correctly:

  • Keep elbows close to the body
  • Keep hips in line with shoulders
  • Lower chest to ring level.

Ring Top of Row Lateral Glides

Complete 6 repetitions

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Secondary
Upper Body
Horizontal Pull

Coaching Tips For Ring Top of Row Lateral Glides

Follow these cues to perform Ring Top of Row Lateral Glides correctly:

  • Slowly extend an arm to the side whilst maintaining the same body position
  • Resist any movement as you extend the arm
  • Keep tension in the upperback.

Circuit 3

Complete this round 3 times.

Archer Ring Row

Complete 7 repetitions

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Primary
Upper Body
Horizontal Pull

Coaching Tips For Archer Ring Row

Follow these cues to perform Archer Ring Row correctly:

  • Transfer your weight to the pulling arm
  • Keep shoulders and hips as square as possible
  • Control the descent as much as possible.

Ring Fall Out Extensions (triceps)

Complete 10 repetitions

Buy Rings
Isolation
Upper Body
Triceps

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.

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This workout was made by Sean Klein

Sean Klein

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