Back · Horizontal pull
Ring Rows
Ring rows are a bodyweight pulling exercise where you hang from gymnastic rings at about waist height and pull your chest up toward your hands. Because the rings move freely, they let your wrists and shoulders find a natural path, and they train the lats, rhomboids and biceps with easy difficulty changes.
Also known as: Gymnastic ring rows, Suspended rows, Rings inverted rows
- Muscle group
- Back
- Movement pattern
- Horizontal pull
- Type
- Compound
- Equipment
- Bodyweight, Gymnastic rings
- Difficulty
- Beginner
What muscles does the ring rows work?
Primary movers
- Latissimus dorsi
- Rhomboids
Assisting muscles
- Biceps brachii
- Rear deltoid
- Middle trapezius
- Rectus abdominis
- Gluteus maximus
The lats and rhomboids lead the pull. As you drive your elbows back, the lats bring the upper arms toward your sides and the rhomboids and middle traps pull your shoulder blades together, giving you a strong squeeze at the top.
The biceps and rear delts assist, along with the muscles of the forearm that keep your grip. The rings let your palms turn to face each other as you pull, which keeps the elbows and wrists in a comfortable position.
Body angle controls the load. The more horizontal you are, the more of your body weight you pull, so you can make the row easier by standing more upright or harder by walking your feet forward.
The abs and glutes hold you in a straight line from head to heels. Rings are unstable, so you also have to control them, which is a reason ring rows build shoulder control as well as strength. Keep the rings from swinging wide.
How to do the ring rows
Setup
- 1
Set gymnastic rings at about waist height and hold one in each hand.
- 2
Walk your feet forward and lean back until your arms are straight.
- 3
Make a straight line from head to heels, with your glutes and abs tight.
- 4
Start with your palms facing each other and your shoulders pulled gently down.
Execution
- 1
Pull your shoulder blades back and down to start the movement.
- 2
Drive your elbows back and pull your chest up toward the rings.
- 3
Let your palms turn to face each other as you pull. Keep the rings close to your body.
- 4
Pause with your chest at the rings and squeeze your upper back.
- 5
Lower slowly until your arms are straight again.
- 6
Keep your hips from sagging or piking on every rep.
Common ring rows mistakes
Letting the hips sag or pike
A broken body line takes tension off the back and makes the row feel easier than it is.
The fix: Squeeze your glutes and abs and keep your body in a straight line.
Shrugging the shoulders
Pulling with raised shoulders shifts the work to the upper traps and neck.
The fix: Keep your shoulders away from your ears and start by pulling the blades down and back.
Stopping short at the bottom
Bent arms at the bottom skip the stretch and reduce the range of motion.
The fix: Fully straighten your arms on every rep before pulling again.
Letting the rings swing out wide
Wide rings put the shoulders in a weak position and make the movement sloppy.
The fix: Keep the rings close to your ribs and pull them toward your lower chest.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3–4 | 8–15 | Bodyweight, 1–2 reps in reserve | 60–90 s |
| Strength | 4 | 5–8 | Feet elevated or body near horizontal | 2 min |
| Beginner | 2–3 | 6–10 | Body more upright, easier angle | 60 s |
Use ring rows as a main back exercise in bodyweight training, or as extra pulling volume next to pull-ups. Change the difficulty by moving your feet rather than adding weight. When you can do around 15 clean reps, walk your feet forward or raise them.
Running the ring rows in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayRing Rows variations and alternatives
Inverted Rows
AlternativeThe same pattern on a fixed bar, which is more stable and simpler to set up.
Band Rows
EasierLower, adjustable resistance while you learn to pull your shoulder blades back.
Dumbbell Bent-Over Row
AlternativeAllows measured weights for progressive loading.
Neutral Grip Pull-ups
HarderA vertical pull with the same palms-facing grip.
Pull-ups
HarderThe next step for building bodyweight pulling strength.
Frequently asked questions
Are ring rows easier than pull-ups?
Yes, because you only lift part of your body weight. Moving your feet back and standing more upright makes them easier still.
How do I make ring rows harder?
Walk your feet forward so your body is more horizontal, or raise your feet on a box.
Why use rings instead of a bar?
The rings let your wrists and shoulders rotate freely, which many people find easier on the elbows.
What height should the rings be?
About waist height works for most people. Lower rings make the row harder because you are more horizontal.
Hercules tracks every ring rows you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play