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.
Necessary equipment
Ring Rows - the correct execution
- Start in a low rowing position
- Take the shoulder blades back down
- Pull the rings to the chest
- Extend the arms and go back to the starting position
- Hold permanently tension in hull and buttocks
- Make sure your shoulders do not roll forward
Which muscles are trained by Row?
Primary trained muscles for Row
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.
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.
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.
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 Row
Common mistakes to watch for
Avoid shrugging the shoulders toward the ears or bending at the hips. Move the chest and pelvis toward the rings together.
Choose the right difficulty
A more upright body position makes rows easier. Move the feet farther forward only when you can keep the body stable and the movement controlled.
Related exercise to work on: One Arm Row with gym rings
Put the exercise into your training
Keep the same foot position and ring height across sets. This makes it easier to see whether you are completing more controlled repetitions.
Build a stronger back.
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Alternative variants of Ring Rows:
Ring Rows with bent Legs
In gymnastics ring rows with bent legs, drawing the legs in shortens the lever arm, making the exercise slightly less challenging. This adjustment reduces the weight, allowing you to focus more on proper form and activating the back muscles. This variation is especially useful for beginners.
Necessary equipment
Ring Rows with bent Legs - the correct execution
- Grab the rings with your arms extended and ensure that the straps are vertical to the ground
- Bend your knees at a right angle
- Keep your upper body horizontal to the ground
- Retract your shoulder blades downwards and backwards, keeping your shoulders away from your ears
- Tighten your glutes and keep your hips extended throughout
- Bend your arms and pull the rings towards your chest
- Extend your arms slowly and controlled back to the starting position
High Ring Rows
In this variation, you stand very upright, which means you have to pull much less of your body weight toward you during the row. Therefore, rowing in this high position is the perfect rowing variation for beginners who want to build the necessary strength for the classic row.
Necessary equipment
High Ring Rows - the correct execution
- Start with arms extended
- Take the shoulder blades back down
- Pull the rings next to the chest
- Stretch the arms completely again
- Hold permanently tension in hull and buttocks
- Simplify the exercise by uprighting your body
- Take small steps towards the suspension to increase intensity
- Choose an intensity that will challenge you for the number of repetitions indicated
Similar exercises to 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.
Gym Ring Archer Rows
Archer rows on gymnastic rings are a more advanced variation of classic rowing. In this exercise, one arm performs the row while the other stays extended to the side. This exercise specifically targets the upper back and biceps. Compared to traditional rowing exercises like dumbbell or barbell rows, ring training puts less strain on the lower back and legs, making it especially suitable for people with back pain.
An additional progression of the Archer Rows is the one-arm row on gymnastic rings.