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, mid trapezius, and latissimus-dorsi must row while the rotator-cuff and scapular stabilizers control the wobble — a step up from the fixed-bar inverted-row.
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
- row-progression — step 2.
- inverted-row / tuck-front-lever — adjacent steps.
- rhomboids — prime mover; rotator-cuff — stabilizer.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.