The ring high row is a variation of the ring inverted row where the pulling path is up to the face or chin instead of the chest. The higher pull point shifts emphasis to the upper back, rear delts, and rhomboids. It is a strong choice for posture and shoulder health.
Muscle Group
Back, Biceps, Rear Deltoid, Rhomboids
Equipment Required
Bodyweight
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Targets upper back and rear delts
- Builds posture and shoulder health
- Strong rhomboid engagement
- No weights required
- Different stimulus than standard ring row
- Useful for upper back training
How to perform
- Hang gymnastic rings at about waist height.
- Grip the rings and lower yourself underneath.
- Walk your feet forward until you are leaning back at an angle.
- Position your body in a straight line.
- Brace your core and squeeze your glutes.
- Pull your body up to the rings, leading with the elbows out wide and high.
- Bring the rings to face or chin level with elbows flared.
- Squeeze your shoulder blades together hard at the top, then lower with control.
FRONT VIEW
BACK VIEW
Posterior Deltoid
Primary
Traps
Primary
Upper Back
Primary