Ring row (rings)




  • Light

Muscles Involved

  • Biceps
  • Triceps
  • Lats
  • Shoulders
  • Hamstrings
  • Glutes


  • Gymnastic rings

Remark or addition


  • Set the rings to the appropriate height (the lower the rings the more difficult the exercise).
  • Grip the rings and lean back until your arms are straight.
  • Keep your body straight and pull your chest up towards the rings as high as you can.
  • Pause briefly at the top of the exercise and then slowly lower yourself back down to the starting position.
  • Aim for 3 sets of 8 to 12 reps.

Points of attention

  • Maintain tension throughout, engaging all muscles.
  • Keep the movement slow and controlled.

Progression Ladder

  • Moving backwards (facing the rings) will make the exercise easier.
  • Lowering the rings will increase the difficulty of the exercise.
  • Once you can do more than 12 reps move on to one arm ring rows.