Ring Elevated Row

Description

How to Do Ring Elevated Row

1. 1
   Setup

   Adjust gymnastic rings so they are at a height where you can hang with your arms fully extended and your heels on the ground, maintaining a straight body from head to heels.

2. 2
   Setup

   Lie on your back directly underneath the rings, grasping them with an overhand grip slightly wider than shoulder-width, palms facing away from you.

3. 3

   Brace your core and glutes, then initiate the pull by retracting your shoulder blades and driving your elbows down and back towards your hips.

4. 4

   Continue pulling your chest towards the rings until your chest is approximately level with your hands, squeezing your shoulder blades together at the top.

5. 5

   Slowly and with control, extend your arms to lower your body back to the starting position, ensuring your shoulder blades protract fully at the bottom.

Tips

• Maintain a rigid plank position throughout the entire movement, keeping your core tight and glutes engaged to prevent hip sagging.
• Focus on initiating the pull with your back muscles, imagining you're pulling your elbows towards your hips rather than just bending your arms.
• To increase difficulty, walk your feet further forward so your body is more horizontal; to decrease difficulty, walk your feet back, making your body more vertical.
• Keep your neck in a neutral position, looking slightly towards the rings, to avoid straining your cervical spine.

Common Mistakes

• ×Sagging hips: Prevent your hips from dropping towards the floor by actively squeezing your glutes and bracing your core throughout the set.
• ×Using momentum: Avoid swinging your body to complete the repetition by performing each pull and lower with controlled, deliberate movement.
• ×Limited range of motion: Ensure you fully extend your arms at the bottom and pull your chest to the rings at the top to maximize muscle engagement.