Ring Row

Technique

The ring row is an inverted row performed holding a pair of gymnastic rings instead of a fixed bar, which lets the hands rotate freely and adds instability that forces the shoulders and core to stabilize throughout the pull. Set the rings to a height that lets you lean back with arms extended and body straight, then pull your chest up to the rings while keeping your body rigid, and lower back under control. Because the difficulty scales directly with how horizontal your body is, walking your feet forward or lowering the rings makes it progressively harder without needing extra weight.

Steps

1. Set the rings to a comfortable height and grip them with arms extended, body straight and leaning back
2. Pull your chest up toward the rings, keeping your body rigid from head to heels
3. Lower back down under control to full arm extension

Common mistakes

• Letting the hips sag or pike instead of keeping the body in a straight line
• Using a body angle too easy for your current strength, removing the challenge

Variations

• Feet elevated on a bench for a more horizontal, harder body angle
• Underhand grip on the rings for more biceps involvement

FAQ