The ring row is a foundational bodyweight pulling exercise that utilizes suspension rings to develop upper body strength. It is a highly adaptable movement that serves as a building block for more advanced calisthenics skills, such as the pull-up. Because the rings introduce an element of instability, the exercise demands greater engagement from the core and stabilizing muscles than a fixed-bar inverted row.
Equipment and Setup
The primary equipment needed is a set of adjustable gymnastic rings, although a suspension trainer system like a TRX will also suffice. The rings must be securely anchored to a stable overhead structure, such as a sturdy pull-up bar, a strong ceiling beam, or an outdoor frame. Before beginning the exercise, it is important to confirm the anchor point can safely support the full body weight of the person performing the movement.
The length of the straps should be adjusted so the rings hang approximately at waist height when the user is standing. For initial attempts, setting the rings slightly higher, around chest height, will make the exercise easier by reducing the body angle. The rings should be positioned roughly shoulder-width apart to ensure proper alignment.
Executing the Movement
To begin the ring row, stand facing the anchor point and grasp the rings with a comfortable grip, typically neutral (palms facing each other) or pronated (palms facing the feet). Walk the feet forward until the body is leaning back at an angle, maintaining a completely straight line from the heels through the hips and shoulders. Engaging the core and squeezing the glutes creates a rigid, plank-like posture that prevents the hips from sagging or the lower back from excessively arching.
The movement is initiated by retracting the shoulder blades, pulling them back and down away from the ears, which ensures the back muscles are properly engaged. Drive the elbows back behind the body, pulling the chest up toward the rings until the hands touch the mid-chest or the rings are near the armpits. Avoid shrugging the shoulders toward the ears during the pull, as this over-recruits the upper trapezius muscles.
Once the peak contraction is reached, the descent must be performed slowly and with full control. Extend the arms gradually to return to the starting position, allowing the shoulder blades to slightly protract (move apart) at the bottom of the movement. Throughout the repetition, the straight body line must be strictly maintained, avoiding any use of momentum or “flopping” at the hips.
Targeted Muscle Groups
The ring row is a compound movement that primarily targets the muscles of the upper back. The main muscles responsible for the pulling action are the Latissimus Dorsi (lats), which initiate the movement as the elbows are driven backward toward the torso. The upper back is heavily recruited, specifically the Rhomboids and the mid-to-lower Trapezius muscles, which retract and stabilize the shoulder blades. Secondary movers include the Biceps Brachii and the posterior Deltoids. The core musculature, including the rectus abdominis and obliques, works isometrically throughout the movement to stabilize the spine and maintain the rigid body line.
Adjusting Difficulty
The resistance of the ring row is determined by the percentage of body weight being lifted, which is directly altered by the angle of the body relative to the floor. To make the exercise easier, move the feet backward, creating a more vertical body angle. This position requires less force to lift the torso, and bending the knees further reduces the required strength by shortening the lever arm.
To increase the difficulty, walk the feet forward, positioning the body closer to parallel with the ground. This horizontal body angle requires the user to pull a greater percentage of their body weight. For advanced progression, the feet can be elevated onto a box or bench, creating a decline angle that demands maximal pulling strength and core stability.