Ring row

Leaning back from a pair of rings, the body rows itself up to them; standing more upright makes it easier, so it suits a first pull.

Row family

Ring row

Easier option

Leaning back from a pair of rings, the body rows itself up to them; standing more upright makes it easier, so it suits a first 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 at chest height and walk the feet forward until the body leans back on straight arms in one line.
Pull the chest up to the rings, the elbows close to the sides and the shoulder blades drawing together.
Lower slowly to straight arms without letting the hips sag.

Form cues

Walk the feet back to make it easier, forward to make it harder.
Lead with the chest, not the chin.

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.

Add to a routine Log a session

Sources and review status

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

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

Incline ring row demonstrated on the 3D figure

3D demoIncline ring 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 Ring row work?

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

What equipment do I need for the Ring row?

Gymnastic rings.

Is the 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 Ring row harder?

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