Ring High Row
Strengthen your entire back and biceps with the Ring High Row. This challenging bodyweight exercise builds upper body pulling strength and stability.
- Movement
- Compound
- Force
- Pull
- Per set
- 45s
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Ring High Row
Description
An exercise that targets your upper body muscles by pulling your body up using rings.
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How to do Ring High Row
- 01Setup
Adjust suspension rings to hip height. Stand facing the rings, grasp them with an overhand grip (palms down), slightly wider than shoulder-width, and lean back until your arms are fully extended and body is straight.
- 02Setup
Position your feet directly under your shoulders, or further forward to increase difficulty. Ensure your body forms a straight line from heels to head, engaging your core and glutes.
- 03
Initiate the pull by retracting your shoulder blades and driving your elbows back and wide. Pull your chest towards the rings, aiming to touch them with the upper part of your chest.
- 04
Squeeze your shoulder blades together at the top of the movement, feeling the contraction in your upper and middle back. Maintain a rigid body position throughout the pull.
- 05
Slowly and with control, extend your arms to return to the starting position, allowing your shoulder blades to protract naturally. Avoid letting your hips sag or arching your lower back.
Tips
- To adjust difficulty, walk your feet closer to the anchor point for a harder exercise or further away for easier, changing the angle of your body.
- Focus on scapular retraction: Initiate the pull by squeezing your shoulder blades together first, rather than just pulling with your arms, to maximize back engagement.
- Maintain a rigid plank: Keep your core tight and glutes squeezed throughout the entire movement to prevent hip sagging and maintain a straight body line from head to heels.
- Control the eccentric phase: Slowly lower yourself back down, resisting the pull of gravity to increase time under tension and build greater strength.
Common mistakes
- Sagging hips: Allowing your hips to drop towards the floor indicates a lack of core engagement; fix this by squeezing your glutes and bracing your core like a plank.
- Pulling with just arms: Relying solely on bicep strength neglects the back muscles; correct this by focusing on driving your elbows back and retracting your shoulder blades to initiate the movement.
- Flaring elbows too wide: Letting your elbows go excessively wide can put strain on your shoulders; keep your elbows slightly tucked (about 45 degrees relative to your torso) to protect your joints and target the back effectively.
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What muscles does Ring High Row work?
Ring High Row primarily targets Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers. Secondary muscles include Brachialis, Brachioradialis, Deltoid Posterior.
Is Ring High Row good for beginners?
Ring High Row is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Ring High Row?
You need Suspension to perform Ring High Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Ring High Row?
To adjust difficulty, walk your feet closer to the anchor point for a harder exercise or further away for easier, changing the angle of your body. Focus on scapular retraction: Initiate the pull by squeezing your shoulder blades together first, rather than just pulling with your arms, to maximize back engagement. Maintain a rigid plank: Keep your core tight and glutes squeezed throughout the entire movement to prevent hip sagging and maintain a straight body line from head to heels. Control the eccentric phase: Slowly lower yourself back down, resisting the pull of gravity to increase time under tension and build greater strength.
What are common mistakes when doing Ring High Row?
Sagging hips: Allowing your hips to drop towards the floor indicates a lack of core engagement; fix this by squeezing your glutes and bracing your core like a plank. Pulling with just arms: Relying solely on bicep strength neglects the back muscles; correct this by focusing on driving your elbows back and retracting your shoulder blades to initiate the movement. Flaring elbows too wide: Letting your elbows go excessively wide can put strain on your shoulders; keep your elbows slightly tucked (about 45 degrees relative to your torso) to protect your joints and target the back effectively.
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Free · iPhone only · Available on the App Store