Ring Row
A bodyweight row performed on gymnastic rings, which rotate freely and add a stability demand. Trains the upper back and is easily scaled by foot position.
Primary muscles
- Lats (Latissimus Dorsi)
- Rhomboids
- Traps (Trapezius)
Secondary muscles
- Rear Delts
- Biceps
- Rotator Cuff
- Abs (Rectus Abdominis)
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Hang rings around waist height. Grip them with neutral hands, walk the feet forward and lean back with straight arms and a straight body.
Brace the core and keep hips in line with the shoulders.
Pull the chest toward the rings, rotating the palms slightly as needed.
Squeeze the shoulder blades at the top.
Lower slowly to straight arms.
Breathing: Exhale as you row, inhale as you lower.
Coaching tips
Rings to ribs
Stay straight
Walk feet forward to make it harder
Common mistakes
Sagging hips
Letting the rings drift wide
Rushing the lowering
Safety notes
Check straps and anchor point before loading them.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.