A horizontal pulling bodyweight movement on rings that develops the upper back, primarily the lats and mid-back muscles.
How to do the Ring Row#
- Set the rings at about waist height and grasp them with a neutral grip, then position your body under the rings with your heels on the floor and the body in a straight line.
- Brace your core and pull your shoulder blades down and back to engage the upper back before initiating the pull.
- Drive your elbows down and back to row your chest toward the rings until your hands are by your lower chest or ribs.
- Pause briefly at the top while squeezing the shoulder blades together.
- Lower yourself back to the start under control, fully extending the arms while keeping the body rigid.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius), Rear delts (Posterior Deltoid)
- Secondary: Biceps (Biceps Brachii), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Traps (Trapezius), Abs (Rectus Abdominis)
Common mistakes#
- Allowing the hips to sag or lift out of line with the body.
- Shrugging the shoulders instead of retracting the shoulder blades.
- Relying on the arms and forearms to pull rather than initiating from the upper back.
- Using momentum or bouncing at the top instead of controlled reps.
