Strength Training · Bodybuilding · Calisthenics · Gymnastics
Ring Row
The ring row is a bodyweight pulling exercise that trains your back and arms. You pull your chest toward hanging rings, with the difficulty determined by how far you lean back.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Set both rings to the same height, roughly level with your waist.
- Grasp one ring in each hand with your palms facing inward.
- Lean back with straight arms, your feet planted ahead of you, and your body straight from head to heels.
- Pull your chest toward the space between the rings until they reach the sides of your ribs.
- Lower yourself slowly until your arms are straight.
- Walk your feet back until you are standing upright.
- Release the rings.
Form cues
- Keep your wrists straight.
- Guide your elbows close to your sides.
- Exhale as you pull.
Common mistakes
- Sagging at the hipsTighten your glutes to keep your hips from dropping below your torso.
- Reaching with your chinKeep your neck aligned with your torso rather than poking your head toward the rings.
- Using too difficult an angleRaise the rings or stand more upright if you cannot complete the pull without jerking.
Safety
A slipping foot or failed strap can cause a fall backward. Pulling abruptly or continuing through fatigue can strain your shoulders or elbows.
- Inspect the anchors, straps, and buckles before loading the rings.
- Use a nonslip surface with clear space behind you.
- End the set when you can no longer control the rings.
If you have ongoing shoulder, elbow, or wrist pain, get advice from a physiotherapist before doing ring rows.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics Rings
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Finish each set feeling you could perform two more controlled repetitions.