Ring Row

Back, Biceps, Forearms, CoreGymnastic Rings

Fundamental bodyweight pulling exercise for building back width, biceps strength, and core stability. Scalable to any fitness level by adjusting body angle.

How to do it

1Grab the rings and lean back with straight legs, forming a rigid straight line from head to heels.

2Fully extend your arms while locking in your glutes and core.

3Initiate the pull by retracting your shoulder blades and pulling your chest to the rings, elbows tracking along your ribs.

4Pause briefly at the top, squeezing your shoulder blades together.

5Lower back down under control until your arms are fully extended.

Common mistakes

Sagging or arching at the waist, breaking the solid plank position.

Kipping or using hip momentum to swing yourself up.

Shrugging your shoulders toward your ears, overusing the upper traps and neck.

Breathing

Inhale at the bottom, exhale as you pull your chest to the rings.

Make it harder or easier

To regress, walk your feet back to stand more upright; to progress, lower the rings or elevate your feet on a box.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.