How to do a Ring Row
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Ring Row
Rings
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.
Common Form 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.
Sets & Reps Calculator
Average Ring Row standards by male, female, gender, weight, age and height
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.
- beginner3sets7reps1 Set Max8reps
- intermediate4sets7reps9reps
- advanced4sets8reps10reps
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Alternative Exercises to Ring Row
1. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 94 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. TRX Row
37.7 mSCORESWAPPED 72 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.
3. Dumbbell Row
99.9 mSCORESWAPPED 68 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.
4. Cable Row
99.8 mSCORESWAPPED 64 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.
5. Dumbbell Bent Over Reverse Fly
81.9 mSCORESWAPPED 46 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. Incline Dumbbell Row
90.5 mSCORESWAPPED 45 TIMESThis is a compound exercise that primarily targets your back. It’s a variation on the more standard Bent Over Row, that uses an incline bench to stabilize your upper body. This added stability ensures that you can't assist yourself by recruiting other muscle groups. The added stability also allows you to focus on moving the weight rather than stabilizing your upper body in the right position.
7. Lat Pulldown
100 mSCORESWAPPED 41 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
8. Australian Chin Up
60.3 mSCORESWAPPED 39 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.
9. Inverted Row
24.7 mSCORESWAPPED 37 TIMESInverted Row is a bodyweight variation on the more standard row. Like other Row exercises, this is a compound exercise that primarily targets your back. The movement itself differs very little from a standard row. The benefit of this variation is that you can perform this exercise with your bodyweight, as well as keep your back completely straight.
10. Pull Up
93.2 mSCORESWAPPED 37 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