How to do a Ring Row

Authored by Fitbod

About Ring Row

Sets Logged
60,287
Popularity Rank
781st
Difficulty
Intermediate
Back Strength
48 mSCORE 42nd
Equipment Required
  • Photo of Rings
    Rings
Primary Muscles
Secondary Muscles

Instructions: How To

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.

  1. Position the rings to waist height and grab ahold of them so your palms facing in.
  2. Position your body horizontally underneath rings.
  3. Extend your legs and brace your core to maintain a straight alignment from your heels to your shoulders.
  4. With your arms extended, flex your elbows past your sides to bring your chest to the rings.
  5. Lower yourself back to the starting position.

Common Mistakes

  • 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.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    7
    reps
    1 Set Max
    8
    reps
  • intermediate
    4
    sets
    7
    reps
    9
    reps
  • advanced
    4
    sets
    8
    reps
    10
    reps

Enter your stats to calculate your Reps & Weight