1 - Set up the gymnastic rings at approximately waist to chest height — the lower the rings, the more challenging the exercise.
2 - Stand facing the rings and grip them with both hands, palms facing each other (neutral grip).
3 - Walk your feet forward until your body is at an angle, arms fully extended, and your body forms a straight line from head to heels — engage your core.
4 - Initiate the pull by retracting your shoulder blades and driving your elbows back toward your hips.
5 - Pull your chest up toward the rings until your hands are at chest level, keeping your body rigid and straight throughout.
6 - Pause briefly at the top, squeezing your back muscles, then slowly lower yourself back to the starting position with arms fully extended.
7 - Repeat for the desired number of repetitions, maintaining full body tension throughout each rep.
