Rings · Calisthenics
Ring Row - The complete guide
The ring row is the unstable version of the Australian row - the free movement of the rings forces your stabilizing muscles to work significantly harder throughout the pull.
How to perform it
- 1Adjust the rings to a suitable height, typically hip to chest height
- 2Lie underneath the rings with a straight body and grip them, heels on the floor
- 3Keep your body in a straight line from heel to head
- 4Pull your chest up toward the rings by squeezing your shoulder blades together
- 5Lower yourself back down under control without the rings swinging uncontrolled
Common mistakes
⚠️ Letting the rings swing freely instead of controlling the movement
⚠️ Hips sag, bending the body in the middle
⚠️ Using too easy an angle forever instead of gradually increasing difficulty
Progression - the path to mastering it
1. Ring row with feet on the floor, steep angle
2. Ring row with hips raised, horizontal body
3. Ring row with feet elevated on a bench
4. Ring row with rotated wrists (RTO)
5. One-arm ring row attempts
FAQ
How do I make the ring row harder than a regular row?
The instability of the rings themselves makes it automatically harder - but you can also raise your feet, lower the rings, or turn your wrists outward for additional challenge.
Why do the rings shake so much at first?
That's normal - the stabilizing muscles around the shoulder and wrist aren't used to the free movement yet. It becomes significantly calmer with training.
Ready to perfect your Ring Row?
Our AI analyzes your form in real time or from video and gives you concrete tips.