Videos
Instructions
- Adjust the gymnastic rings to waist height.
- Lie under the rings and grab them with a neutral grip.
- Keep your body straight, feet on the ground, and arms fully extended.
- Pull your chest towards the rings by driving your elbows back.
- Pause briefly at the top, then lower yourself back under control.
Technical tips
- Maintain a straight body line without sagging hips.
- Keep your shoulders packed and avoid shrugging.
- Do not flare elbows excessively; keep them close to your body.
Breathing tips
- Inhale while lowering your body.
- Exhale as you pull yourself up towards the rings.
Medical restrictions
- Shoulder impingement or instability
- Severe lower back pain
- Recent elbow or wrist injury
Description
The Ring Row is a bodyweight pulling exercise performed using gymnastic rings, designed to build upper body strength, improve posture, and enhance stability. This movement primarily develops the back and biceps while also engaging the shoulders, forearms, and core for full-body control. Unlike fixed-bar inverted rows, the rings introduce an element of instability, which challenges stabilizer muscles and promotes joint-friendly, natural movement patterns. Ring Rows are especially beneficial for individuals looking to progress toward pull-ups, as they train the same pulling mechanics with an adjustable level of difficulty. By changing the angle of your body, you can make the exercise easier or more challenging, making it highly adaptable for beginners and advanced athletes alike. In addition, the free rotation of the rings allows for a neutral grip that reduces stress on the wrists and shoulders compared to rigid bars. This exercise is widely used in functional training, calisthenics, and CrossFit due to its effectiveness in building strength, endurance, and scapular stability. It can help correct muscular imbalances caused by excessive pushing exercises, such as push-ups or bench press, thereby supporting better posture and shoulder health. Whether your goal is muscle building, athletic performance, or general fitness, the Ring Row offers a versatile, low-impact option that delivers consistent results.
What muscles do ring rows work?
Ring rows primarily work the back and biceps, with support from the shoulders, forearms, and core muscles.
What are the benefits of doing ring rows?
Ring rows improve pulling strength, build back and arm muscles, enhance posture, and help prepare for pull-ups by reinforcing proper mechanics.
What is the most common mistake in ring rows?
The most common mistake is letting the hips sag or arch instead of keeping the body in a straight line during the pull.
Are ring rows safe for the shoulders?
Yes, ring rows are generally safe for the shoulders because the rings allow a natural grip and movement path, reducing joint strain compared to fixed bars.
How do ring rows compare to barbell inverted rows?
Ring rows add instability and allow a neutral grip, making them easier on the joints, while barbell inverted rows provide more stability but less freedom of movement.