The ring row is a foundational bodyweight exercise used for developing upper body pulling strength and reinforcing proper movement mechanics. Highly adaptable, it is suitable for nearly all fitness levels to build a strong, functional back. Correct execution requires mastering body control and stability, which transfers effectively to more advanced calisthenics movements. This guide explains the mechanics of the ring row and provides advice for execution and progression.
What Exactly Is the Ring Row?
The ring row is a horizontal pulling movement performed using a pair of suspended gymnastic rings or a similar suspension training system. It is essentially a bodyweight version of a bent-over row, but the instability of the rings forces greater engagement from numerous stabilizing muscles throughout the body. The exercise requires the individual to pull their body toward the rings while maintaining a rigid, straight line from head to heels.
This movement primarily targets the large muscle groups of the back, including the latissimus dorsi (lats), the rhomboids, and the trapezius (traps). Secondary movers are the biceps and the rear deltoids, which assist in flexing the elbow and pulling the shoulder back. Unlike vertical pulling exercises such as the pull-up, the ring row focuses on horizontal strength and promotes full scapular movement, beneficial for shoulder health and posture.
Proper Setup and Technique
Begin by setting the rings to hang roughly level with your waist or slightly higher. Stand facing the anchor point, grasp the rings with a neutral grip (palms facing each other), and walk your feet forward until your body leans back at an angle. The starting position requires fully extended arms and a straight body line, bracing the core and squeezing the glutes to prevent hip sagging.
The repetition begins by initiating scapular retraction, pulling the shoulder blades back and together. Once the shoulder blades are set, pull your chest toward the rings by bending the elbows, keeping them relatively close to your torso. Pull until your chest contacts the rings, ensuring the wrists remain neutral throughout the movement. Control the descent by slowly extending the arms back to the starting position, maintaining tension and a tight body line until full extension is reached.
Scaling the Difficulty
The ring row is highly scalable, with difficulty determined by the angle of your body relative to the floor. Resistance increases as the body moves closer to a horizontal position, requiring support of a greater percentage of body weight. To make the exercise easier, walk your feet backward toward the anchor point, making your body more vertical and reducing the load.
Conversely, to make the exercise more challenging, walk your feet forward, positioning your body closer to parallel with the floor. For a significant progression, you can elevate your feet onto a box or bench, positioning your body in a declined angle that maximizes the load on the pulling muscles.
Troubleshooting Common Form Errors
A frequent error is the loss of core tension, resulting in a “sagging” or “broken” midline where the hips drop toward the floor. To correct this, focus on actively engaging the glutes and abdominals, maintaining a rigid plank from heels to shoulders.
Another common fault is shrugging the shoulders toward the ears, indicating a failure to properly depress and retract the scapulae. To fix this, consciously pull the shoulders down and back before initiating the arm bend, ensuring the upper back muscles are engaged first.
Some individuals lead the movement with their chin, hyperextending the neck to reach the rings instead of pulling with the chest. The corrective cue is to maintain a neutral neck position, keeping the gaze fixed on the anchor point or slightly upward throughout the pull.
Finally, allowing the elbows to flare out too wide shifts the focus away from the back muscles and places unnecessary strain on the shoulders. Keep the elbows relatively close to the sides and concentrate on driving them backward past the rib cage to maximize back muscle recruitment.