Ring Row
Primary
Back
Secondary
Biceps, Core
Equipment
Gymnastic Rings
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for bodyweight pulling for optimal results. The Ring Row — a compound pulling movement — is one of the most effective ways to train your back, with secondary work on your Biceps.
Everything You Need to Know About the Ring Row
The Ring Row is a good for beginners exercise that targets your Latissimus dorsi and Rhomboids. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for bodyweight pulling for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Ring Row — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Ring Row?
- 1
Set rings at appropriate height.
- 2
Hang underneath rings.
- 3
Keep body in straight line.
- 4
Pull chest to the rings.
- 5
Squeeze shoulder blades.
- 6
Lower with control for optimal results.
What are the best tips for the Ring Row?
Lower rings = harder.
Great for beginners.
Feet position affects difficulty.
Can rotate palms during movement.
Common Ring Row mistakes
Hips sagging downward, indicating weak core engagement.
Losing hip position during the Ring Row shifts the loading pattern away from your Latissimus dorsi and can compress your lower back. Stay planted and let your Latissimus dorsi do the work.
Not pulling high enough.
On pulling movements like the Ring Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Body not straight for optimal results.
On pulling movements like the Ring Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Ring Row — who it's best for
All fitness levels looking to build strength and muscle definition.
How to Program the Ring Row
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-15 reps. Rest 60s.
What are good alternatives to the Ring Row?
Other Variations
- Feet-Elevated Ring Row
- Archer Ring Row
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Ring Row — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Secure rings properly.
- Keep body straight.