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Ring Muscle Ups Strength Standards for Men and Women
Discover how your Ring Muscle Ups performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Ring Muscle Ups Strength Level
Calculate Your Ring Muscle Ups Strength
Ring Muscle Ups Rep Standards
Compare your Ring Muscle Ups performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | < 1 |
| Intermediate | 8 |
| Advanced | 20 |
| Elite | 33 |
Ring Muscle Ups Standards by Bodyweight
Find the Ring Muscle Ups strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | < 1 | 9 | 20 | 33 |
| 120 lbs | < 1 | < 1 | 9 | 20 | 33 |
| 130 lbs | < 1 | < 1 | 10 | 20 | 33 |
| 140 lbs | < 1 | < 1 | 10 | 20 | 32 |
| 150 lbs | < 1 | < 1 | 10 | 20 | 32 |
| 160 lbs | < 1 | < 1 | 10 | 20 | 31 |
| 170 lbs | < 1 | < 1 | 10 | 20 | 31 |
| 180 lbs | < 1 | < 1 | 10 | 19 | 30 |
| 190 lbs | < 1 | < 1 | 10 | 19 | 29 |
| 200 lbs | < 1 | < 1 | 10 | 19 | 29 |
| 210 lbs | < 1 | < 1 | 10 | 18 | 28 |
| 220 lbs | < 1 | < 1 | 10 | 18 | 27 |
| 230 lbs | < 1 | < 1 | 10 | 18 | 27 |
| 240 lbs | < 1 | < 1 | 10 | 17 | 26 |
| 250 lbs | < 1 | < 1 | 10 | 17 | 25 |
| 260 lbs | < 1 | < 1 | 9 | 16 | 25 |
| 270 lbs | < 1 | < 1 | 9 | 16 | 24 |
| 280 lbs | < 1 | < 1 | 9 | 16 | 23 |
| 290 lbs | < 1 | < 1 | 9 | 15 | 23 |
| 300 lbs | < 1 | < 1 | 9 | 15 | 22 |
| 310 lbs | < 1 | < 1 | 8 | 14 | 22 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | < 1 | 4 | 10 | 16 |
| 100 lbs | < 1 | < 1 | 5 | 11 | 17 |
| 110 lbs | < 1 | < 1 | 6 | 11 | 17 |
| 120 lbs | < 1 | < 1 | 6 | 11 | 17 |
| 130 lbs | < 1 | < 1 | 7 | 11 | 17 |
| 140 lbs | < 1 | < 1 | 7 | 11 | 16 |
| 150 lbs | < 1 | < 1 | 7 | 11 | 16 |
| 160 lbs | < 1 | < 1 | 7 | 11 | 16 |
| 170 lbs | < 1 | < 1 | 7 | 11 | 15 |
| 180 lbs | < 1 | < 1 | 7 | 11 | 15 |
| 190 lbs | < 1 | < 1 | 6 | 10 | 14 |
| 200 lbs | < 1 | < 1 | 6 | 10 | 14 |
| 210 lbs | < 1 | < 1 | 6 | 10 | 13 |
| 220 lbs | < 1 | < 1 | 6 | 10 | 13 |
| 230 lbs | < 1 | < 1 | 5 | 9 | 12 |
| 240 lbs | < 1 | < 1 | 5 | 9 | 12 |
| 250 lbs | < 1 | < 1 | 5 | 9 | 12 |
| 260 lbs | < 1 | < 1 | 5 | 8 | 11 |
Ring Muscle Ups Standards by Age
Discover how Ring Muscle Ups strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 5 | 14 | 25 |
| 20 | < 1 | < 1 | 10 | 20 | 33 |
| 25 | < 1 | < 1 | 10 | 22 | 35 |
| 30 | < 1 | < 1 | 10 | 22 | 35 |
| 35 | < 1 | < 1 | 10 | 22 | 35 |
| 40 | < 1 | < 1 | 10 | 22 | 35 |
| 45 | < 1 | < 1 | 9 | 19 | 32 |
| 50 | < 1 | < 1 | 7 | 16 | 28 |
| 55 | < 1 | < 1 | 4 | 13 | 24 |
| 60 | < 1 | < 1 | < 1 | 10 | 19 |
| 65 | < 1 | < 1 | < 1 | 7 | 15 |
| 70 | < 1 | < 1 | < 1 | 3 | 11 |
| 75 | < 1 | < 1 | < 1 | < 1 | 8 |
| 80 | < 1 | < 1 | < 1 | < 1 | 4 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | < 1 | 8 | 14 |
| 20 | < 1 | < 1 | 6 | 12 | 20 |
| 25 | < 1 | < 1 | 7 | 13 | 21 |
| 30 | < 1 | < 1 | 7 | 13 | 21 |
| 35 | < 1 | < 1 | 7 | 13 | 21 |
| 40 | < 1 | < 1 | 7 | 13 | 21 |
| 45 | < 1 | < 1 | 5 | 11 | 18 |
| 50 | < 1 | < 1 | 3 | 10 | 16 |
| 55 | < 1 | < 1 | < 1 | 7 | 12 |
| 60 | < 1 | < 1 | < 1 | 4 | 10 |
| 65 | < 1 | < 1 | < 1 | < 1 | 7 |
| 70 | < 1 | < 1 | < 1 | < 1 | 3 |
| 75 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 80 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
Ring Muscle Ups Overview
The Ring Muscle Up is a dynamic and challenging exercise that combines a pull-up and a dip, targeting multiple muscle groups and requiring significant upper body strength, coordination, and technique.
Muscles Worked
Equipment Needed
Gymnastic Rings
How To Perform the Ring Muscle Ups
- Start by hanging from gymnastic rings with a false grip (wrists over the rings).
- Engage your core and pull yourself up explosively, aiming to get your chest above the rings.
- Transition by rotating your wrists forward and pushing your body up, similar to performing a dip.
- Extend your arms fully at the top position.
- Lower yourself back down with control to the starting hanging position.
- Repeat for the desired number of reps.
Want to perfect your form? Check out our detailed guide on Ring Muscle Ups for proper technique and tips.
Pro Tips for Ring Muscle Ups
- Maintain a false grip to improve control during the transition phase.
- Practice strict pull-ups and dips to build the necessary strength.
- Engage your core throughout the movement for better stability.
- Use a controlled motion to prevent injury and ensure proper form.
- Start with assisted variations if needed to build up to the full movement.