Start in the top position of a ring dip: body supported above rings, arms extended.

Use a box or jump to get into this position if needed.

Focus on the lowering phase: Slowly bend elbows, lowering body down.

As chest nears rings, transition shoulders forward and elbows back, moving from dip to pull-up position.

Control the transition smoothly.

Continue lowering until arms are fully extended in a hang below the rings.

Maintain core tension and control throughout the descent.

Safely dismount. Reset for next rep.