Ring High Row

Description

How to Do Ring High Row

1. 1
   Setup

   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.

2. 2
   Setup

   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.

3. 3

   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.

4. 4

   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.

5. 5

   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.