Ring Row
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An inverted row done on gymnastic rings; the free-rotating rings add stabilization demand and let the wrists rotate to a shoulder-friendly path.
Detail
Set rings at about waist height, lie back under them, and grip a ring in each hand. With the body straight, retract the scapulae and pull the chest toward the rings, allowing the hands to rotate naturally (often from neutral toward palms-up at the top), then lower under control. Because the rings move freely, the Rhomboids (Major and Minor), mid Trapezius, and Latissimus Dorsi must row while the Rotator Cuff (SITS) and scapular stabilizers control the wobble — a step up from the fixed-bar Inverted Row (Australian Pull-Up).
Scale exactly as with the inverted row: more horizontal body and elevated feet increase load. The free rotation is gentler on the shoulders and wrists, and the movement leads toward straight-arm lever work (Tuck Front Lever).
Key facts
- Inverted row on rings; instability adds stabilization demand vs a fixed bar.
- Hands rotate freely (shoulder-friendly); scale by body angle/feet height.
- Bridges the fixed-bar inverted row and the tuck front lever.
Connections
- Bodyweight Row Progression — step 2.
- Inverted Row (Australian Pull-Up) / Tuck Front Lever — adjacent steps.
- Rhomboids (Major and Minor) — prime mover; Rotator Cuff (SITS) — stabilizer.
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.