How To Do Supine Ring Row

Supine Ring Row Exercise

Supine Ring Row is an effective exercise the primarily targets the lat muscles, rear shoulders, upper back and traps.

It also works the arms, the gluteus muscles and hips.

Supine Ring Row is similar to pull up but is made more challenging by placing your keep on a high box.

This removes the legs from assisting in the exercise and makes your upper body work harder.

Supine Ring Row Progression & Mobility

  • Set the height of the rings so that your arms are fully extended and your shoulders are off the floor.
  • Place your heels on a box; keep your legs straight. The box must be the same height as the ring rows.
  • Make sure the rings are aligned with your wrists, elbows and shoulders.
  • Lift your glutes off the floor so that your hips are aligned with your shoulders and heels.
  • Contract your lat muscles and pull your body up until the rings are at your armpits. Hold the position for a count of “one”.
  • Return to starting position under complete control.
  • Repeat the exercise until you have completed the targeted number of reps.

Faults, Form and Technique

If you can’t do a full range of motion while keeping your hips aligned with your shoulders and heels, you can simply flip over the box so that the rings are now at a higher level.

You could also remove the box and do standard ring rows if Supine Ring Row is too difficult.

Another mistake is to do a “kip” by thrusting your hips forward to generate momentum and get your body to top position.

Variations: Ring Rows, Inverted Row

Supine Ring Row