How to do a Ring Row
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Ring Row
Rings
Workouts with Ring Row
Instructions for Proper Form
Ring Rows are a more difficult variation of an Inverted Row. Similar to Inverted Row, this is a compound, bodyweight movement that primarily targets your back. Unlike the simpler variation, the use of rings adds significantly more instability to the movement. You can easily adjust the resistance of this exercise by moving your feet closer or further from the anchor point.
- Position the rings to waist height and grab ahold of them so your palms facing in.
- Position your body horizontally underneath rings.
- Extend your legs and brace your core to maintain a straight alignment from your heels to your shoulders.
- With your arms extended, flex your elbows past your sides to bring your chest to the rings.
- Lower yourself back to the starting position.
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Adjusting the Resistance with Rings
You can adjust how much resistance your body weight is creating by adjusting how far back you’re leaning. Make sure you’re adjusting your position, and the height of the rings to match your current capabilities.
Over Recruiting Biceps
While your biceps should be involved, you should be feeling a majority of the tension in your back. Try focusing on driving your elbow back instead of bringing the weight towards your chest. This mindset shift will help you recruit the proper muscle groups for this exercise.
Sets & Reps Calculator
Average Ring Row standards by male, female, gender, weight, age and height
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Alternative Exercises to Ring Row
1. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 98 TIMESDumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.
2. Cable Row
99.8 mSCORESWAPPED 65 TIMESCable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.
3. TRX Row
37.7 mSCORESWAPPED 64 TIMESTRX Row is a compound, bodyweight exercise that primarily targets the back. The use of a TRX strap helps to prevent compensating for strength discrepancies between sides, while also adding some instability to the movement. You can also easily add or remove resistance during your set by stepping your feet closer or further from the anchor point. This is a great exercise for adding some variety to your rows, as well as building strength.
4. Dumbbell Row
99.9 mSCORESWAPPED 60 TIMESThis compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.
5. Dumbbell Bent Over Reverse Fly
81.9 mSCORESWAPPED 47 TIMESDumbbell Bent Over Reverse Fly is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The use of dumbbells helps prevent compensating for strength discrepancies between sides. Leaning forward during the exercise allows for better isolation of the targeted shoulder muscles while also recruiting some muscle activation in the upper back.
6. Lat Pulldown
100 mSCORESWAPPED 46 TIMESThis compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.
- Beginner
- Back
- Lat Pulldown
7. Australian Chin Up
60.3 mSCORESWAPPED 45 TIMESAustralian Chin Up is a bodyweight exercise that primarily targets the back, biceps, and shoulders. This compound movement is performed from an inclined, horizontal position using a low bar, which makes it easier than standard Chin Ups. The inclined position adds stability, allowing you to focus on muscle engagement and form. It's a great exercise for building strength to progress towards full Chin Ups.
8. Machine Row
95.6 mSCORESWAPPED 44 TIMESLike other row variations, this is a compound exercise that primarily targets your back. Unlike other variations, using a machine restricts your range of motion, and adds a ton of stability to the movement. This is excellent exercise for learning or practicing the movement of a seated row.
- Beginner
- Back
- Row Machine
9. Bent Over Barbell Row
97.1 mSCORESWAPPED 43 TIMESBent Over Barbell row is a compound movement that primarily targets your back, but also hits your shoulders, traps, and biceps. The use of a barbell adds more stability to this movement compared to something like dumbbells which can help you focus on exerting strength rather than stabilizing the movement. It’s a great exercise for building strength, and can be a way to start learning more advanced exercises like Olympic Lifts.
10. Pull Up
93.2 mSCORESWAPPED 40 TIMESPull Ups are compound, bodyweight exercise that primarily target the back, but also hits the shoulders and biceps. While this exercise does have a decently high barrier to entry, it can be easily adapted to match your current conditioning with weighted or assisted variations. This is an excellent exercise for building functional strength and body control.
- Intermediate
- Back
- Pull Up Bar