Ring Row
The Ring Row is a scalable bodyweight pulling exercise that targets the upper back and biceps while challenging core stability. It involves hanging from gymnastic rings and pulling your chest up while maintaining a straight body line, acting as a horizontal counterpart to the pull-up.
Since Ring Row intensity changes dramatically with small foot adjustments, our AI analyzes your RPE and rep performance to guide optimal body angle progression. If your daily recovery data or HRV indicates fatigue, the app may suggest a higher angle to reduce load while maintaining volume. Over time, it learns your strength curve to recommend the perfect proximity to horizontal for maximizing back hypertrophy without compromising shoulder health.
Form Cues
- Maintain a rigid plank position from head to heels throughout the rep
- Initiate the movement by retracting your shoulder blades
- Pull your elbows back until your chest touches the rings
- Squeeze your glutes and abs to prevent hip sagging
- Control the lowering phase for a count of two seconds
- Don't let your hips sag or arch your lower back
- Don't jut your chin forward to reach the top
- Don't shrug your shoulders up towards your ears
- Don't use momentum or kip to complete the rep
- Don't allow your wrists to curl excessively inward
Common Mistakes
- Sagging hips breaking the body line
- Leading with the head/chin
- Incomplete range of motion (not touching chest)
- Flaring the ribcage
- Pulling with biceps rather than back muscles
Muscles Worked
This movement primarily strengthens the rhomboids, middle trapezius, and latissimus dorsi, which are essential for posture and shoulder health. Unlike stable machine rows, the instability of the rings forces your core, glutes, and stabilizer muscles to work overtime to maintain a rigid plank position throughout the set.
Primary
Secondary
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