One Arm Row with gym rings
The one-arm row on gymnastics rings is a unilateral pulling exercise. It offers a more intense alternative to one-arm dumbbell rows and is an excellent way to add variety to your training routine.
Necessary equipment
One Arm Row with gym rings - the correct execution
- Start in the rowing position
- Position the legs shoulder width apart
- Angle the knees
- Pull the left ring next to the chest
- Extend the arm to the maximum
Which muscles are trained by One Arm Row?
Primary trained muscles for One Arm Row
Biceps - The biceps brachii muscle is located on the front of your upper arm. It helps you bend your arm at the elbow, rotate your palm upwards, and lift your arm forward.
Latissimus - The latissimus dorsi is a large muscle in your back that helps you pull your arm down and back. It also supports breathing and stabilizes the spine.
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
Secondary trained muscles for One Arm Row
Rear Delts - The rear part of the deltoid muscle, also known as the posterior shoulder, is located at the back of the shoulder. It is responsible for the backward movement of the arm as well as external rotation. This muscle is particularly engaged during activities like rowing or pulling the arm back. The rear shoulder supports posture and helps pull the shoulder blades back, contributing to shoulder stabilization.
Build a stronger back.
How hard should your rows be, and how do they fit into your training? The DIE RINGE app sets exercises and reps for your level. Open the app and know what to train today.
Train with DIE RINGEOver 1000 five-star reviews on App Store and Google Play.
Similar exercises to One Arm Row
One Arm Row with dumbbells
One-arm dumbbell rows are among the most effective back exercises in bodybuilding. Compared to one-arm rows with gymnastics rings, this variation has the advantage of allowing the use of lighter weights, making it suitable for beginners as well.
Ring Rows
Rowing on gymnastics rings is an effective calisthenics exercise that strengthens the back, rear shoulders, and arms. Using your body weight as resistance, you pull yourself up on the rings, which also enhances your core stability. Compared to dumbbell rows or barbell rows, where the movement is more isolated, rowing on the rings requires more overall body tension. This exercise is ideal for building functional strength and specifically targeting the core muscles. It fits perfectly into a classic calisthenics routine and prepares you for more intense exercises, such as ring pull-ups or ring muscle-ups. Thanks to the freedom of movement provided by the rings, other variations like hinge row, row to the stomach, and row to the forehead are possible, allowing for more focused training of different regions of the back.