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Ring Row

The Ring Row is a strength exercise on rings for your back. Share of the load in the Zulta muscle model: rhomboids 16%, mid traps 16% and lats (upper) 15%.

Also known as: gymnastics ring row

Level: BeginnerEquipment: RingsMulti-joint (compound)

How to do it

  1. Set gymnastics rings at about waist height.
  2. Grip one ring in each hand and walk the feet forward until the body leans back with straight arms.
  3. Straighten the body from head to heels and brace.
  4. Row the chest up between the rings, turning the palms slightly in as the elbows go back.
  5. Lower slowly until the arms are straight.

Tips

  • Walk the feet forward for a harder angle, back for an easier one.
  • Keep the rings close to the ribs at the top.

Common mistakes

  • Letting the hips drop as the body rises.
  • Letting the rings drift wide at the top.
  • Stopping short of straight arms at the bottom.

Muscles worked by the Ring Row

  • Rhomboids Primary16%
  • Mid traps Primary16%
  • Lats (upper) Primary15%
  • Rear delts Secondary10%
  • Lats (lower) Secondary10%
  • Biceps (long head) Secondary6%
  • Biceps (short head) Secondary5%
  • Brachialis Secondary5%
  • Forearm flexors Minor4%
  • Lower traps Minor4%
  • Upper abs Stabilizer3%
  • Gluteus maximus Stabilizer3%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Rowing the body up to a bar; the body stays in a plank. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.

Ring Row alternatives

Different equipment

No equipment

Make it harder

Frequently asked questions

What muscles does the Ring Row work?

Mainly the rhomboids, mid traps and lats (upper). The rear delts, lats (lower), biceps (long head), biceps (short head) and brachialis assist.

Is the Ring Row good for beginners?

Yes. The Ring Row is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Ring Row?

For example the Australian Pull Up, TRX Row and Smith Machine Inverted Row. They train mostly the same muscles, some with different equipment.

How do you make the Ring Row harder?

Add weight or reps, or move on to the Seal Row and Chest Supported T-Bar Row.

Sources

  • Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
  • Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)

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