Incline ring row

The ring row stood further back from where the rings hang, so the body leans back only a little: the arms lift less of it, which makes it the gentlest way into a pull.

Row family

Incline ring row

Easier option

The ring row stood further back from where the rings hang, so the body leans back only a little: the arms lift less of it, which makes it the gentlest way into a pull.

DemandEasy

Equipment requiredGymnastic rings

Muscle focusBack · Biceps · Shoulders · Forearms

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Hold the rings and step back until the straps are taut and the arms long, then lean back with the body in one straight line from the heels.
Pull the chest up to the rings, the elbows close to the sides and the shoulder blades drawing together.
Lower slowly to long arms.

Form cues

The more upright the body, the easier: as it gets easy, walk the feet a little further forward, toward the ring row.
Keep the hips in line with the shoulders and heels.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

NASM · Three row variations (the inverted row: steeper is easier, a suspension trainer works too) ↗

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Biceps, Shoulders, Forearms.

Equipment

Gymnastic rings

Level

Beginner. See the easier and harder options above.

Similar moves

3D demoRing rowBeginner · Gymnastic rings

Band rowBeginner · A band + An anchor point

Chest-supported dumbbell row demonstrated on the 3D figure

3D demoChest-supported dumbbell rowBeginner · A dumbbell + A bench or box

Seated cable row demonstrated on the 3D figure

3D demoSeated cable rowBeginner · A cable machine

Inverted Row with Straps demonstrated on the 3D figure

3D demoInverted Row with StrapsBeginner · Other / check instructions

Machine row demonstrated on the 3D figure

3D demoMachine rowBeginner · Strength machine

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Questions people ask

What muscles does the Incline ring row work?

Mainly the back, with help from the biceps, shoulders and forearms.

What equipment do I need for the Incline ring row?

Gymnastic rings.

Is the Incline ring row good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Supported single-arm dumbbell row.

How do I make the Incline ring row harder?

Progress to the Supported single-arm dumbbell row, or add load, range or slower lowering once your form is solid.