Vidéos
Instructions
- Adjust the rings to waist height and grip them firmly with both hands.
- Walk your feet forward until your body is at a 45-degree angle or more.
- Keep your body straight from head to heels with core engaged.
- Pull your chest toward the rings by bending your elbows and squeezing your shoulder blades together.
- Pause briefly at the top before slowly lowering yourself back to the starting position.
Technical Tips
- Maintain a neutral spine throughout the movement.
- Avoid shrugging your shoulders; keep them down and back.
- Use controlled motion to maximize engagement and avoid momentum.
Breathing Tips
- Inhale as you lower your body back to the starting position.
- Exhale as you pull yourself up toward the rings.
Restrictions médicales
- Shoulder impingement or instability
- Severe elbow tendinitis
- Recent upper back or neck injury
Ring Rows are a fundamental bodyweight pulling exercise that strengthens the upper back, biceps, and shoulders while enhancing overall body control. Performed using gymnastic rings, this horizontal row variation requires the athlete to stabilize their body throughout the movement, promoting core engagement and scapular retraction. It's an excellent alternative to barbell rows or pull-ups, especially for beginners working on upper body pulling mechanics or those training in limited-equipment environments. The movement is highly scalable by adjusting the angle of the body relative to the floor—making it easier for beginners and more challenging for advanced athletes. Its simplicity and effectiveness make Ring Rows a staple in calisthenics, CrossFit, and functional strength programs. Beyond muscle development, the exercise improves joint stability and posture, reinforcing proper scapular movement patterns essential for long-term shoulder health. Whether used as a main strength builder or as accessory work, Ring Rows are an accessible, efficient way to build upper-body pulling strength.
Are ring rows a good alternative to pull-ups?
Yes, ring rows are an excellent alternative to pull-ups, especially for beginners or those building foundational pulling strength. They target similar muscle groups while allowing easier load control.
How can I make ring rows harder?
To increase difficulty, lower your body closer to the ground or elevate your feet. You can also add tempo variations or weighted vests for added resistance.
Can I do ring rows every day?
While ring rows are low-impact, daily repetition may lead to overuse if not balanced with proper recovery. It's best to include them 2–4 times weekly depending on your training split.
Do ring rows work the core?
Yes, maintaining a rigid body line during ring rows activates the core muscles significantly, especially the abdominals and lower back stabilizers.
What height should I set the rings for ring rows?
Set the rings at about waist height or lower depending on your strength level. Lower ring positions increase difficulty due to a steeper body angle.