How To Do Ring Rows

Ring Rows Exercise

Ring Rows is an effective exercise for building the lat muscles. It also works the posterior shoulders, upper back, biceps and forearm muscles.

Ring Rows also activates the gluteus muscles and the core section in order to remain stable throughout the exercise.

If you have difficulty doing a Pull Up, Ring Rows is a good exercise to help you build enough strength in your lats and get you used to handling your bodyweight.

Ring Rows Progression & Mobility

  • Take a secure grip on the rings.
  • Keep your feet together, lie back until your arms and legs are perfectly straight. Your lat muscles should be engaged at the bottom position.
  • Contract your gluteus muscles to maintain a tight position.
  • Contract your lat muscles and pull your body up until the rings touch your armpit. Hold the position for a count of “one”.
  • Return to start position by lowering your body under control.
  • Repeat the exercise until you have completed the targeted number of reps.

Faults, Form and Technique

A common fault in Ring Rows is not pulling your body all the way up until the rings touch the armpits.

This limits the range of motion and reduces the amount of tension on the lat muscles at the top position.

Another fault is keeping your knees and hips bent at the start of the exercise.

This keeps the core from being activated during the exercise.

If you are having difficulty with Ring Rows, start out with a higher angle to make the exercise easier.

Variations: Inverted Row