Ring Row

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 4 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 90 seconds of rest.

Execution and technique cues

• Hang beneath the rings with your body in a straight line, arms fully extended, and feet flat on the floor.
• Squeeze your glutes and brace your core to prevent your hips from sagging.
• Pull your chest up to the rings by driving your elbows back and keeping them close to your sides.
• Lower your body with control until your arms are fully extended at the bottom.

Common mistakes

• Allowing the hips to sag or the lower back to arch excessively.
• Leading the pull with the head or chin instead of the chest.
• Shrugging the shoulders toward the ears during the concentric phase.

Frequently asked questions

How do I make this exercise easier or harder?

Walk your feet forward to become more horizontal to increase difficulty, or step backward to stand more upright to make it easier.

Should my palms face each other or down?

A neutral grip with palms facing each other is generally most comfortable for the shoulders, but you can also rotate them as you pull.

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