The Ring Row is a bodyweight pulling exercise performed using gymnastic rings or suspension straps. It builds back strength, shoulder stability, and core control.
Type
Strength
Equipment
Other
Difficulty
Intermediate
Key Benefits
- Strengthens the back muscles and biceps.
- Improves shoulder and scapular stability.
- Enhances core strength and body control.
- Provides functional bodyweight pulling work.
- Reduces joint stress thanks to the freedom of movement of the rings.
- Easily scalable depending on difficulty level.
- Excellent progression exercise toward pull-ups.
How to perform
- Grab the rings using a neutral grip and fully extend your arms.
- Lean your body backward while keeping a straight body line.
- Keep your feet on the floor and brace your core.
- Pull your chest toward the rings while squeezing your shoulder blades together.
- Keep your elbows close to your body during the pull.
- Pause briefly at the top position.
- Slowly lower yourself back to full arm extension.
- Maintain a braced posture throughout the movement.
FRONT VIEW
BACK VIEW
Traps
Primary
Upper Back
Primary
Biceps
Primary
Back
Primary