Ring High Row
Build upper body strength with Ring High Rows! A challenging pull exercise using rings. Adjust the angle to match your fitness level.
The Ring High Row is a compound exercise that mainly works the back, with help from the biceps and traps. You'll need: gymnastic rings.
Required Equipment
Ring High Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Biceps (biceps brachii); Mid Traps (trapezius, middle fibers)
Ring High Row Variations and Alternatives
How to do the Ring High Row
Hang the rings at a height above your head and adjust them so that when you lean back, your body can be at a comfortable angle, around 45 degrees or more, to the floor.
Grab the rings with a neutral grip (palms facing each other) and walk your feet forward until your body is at the desired angle, straight, and with heels planted firmly on the ground.
Activate your core to stabilize your body.
Begin the movement by retracting your shoulders, pulling your shoulder blades together.
Pull yourself up by driving your elbows down and back, keeping them close to the body, aiming to get the rings to the sides of your chest or as close as is comfortable.
Squeeze your back muscles at the top position for a moment.
Slowly lower yourself back down to the starting position, fully extending your arms and controlling the movement.
Repeat for the desired number of repetitions and sets.
Ensure that throughout the exercise your body remains straight and you don't let your hips sag or pike upward. Adjust the difficulty by changing the angle of your body relative to the floor: the closer to horizontal you are, the more challenging the exercise.
Ring High Row FAQs
What muscles does the Ring High Row work?
The Ring High Row mainly works the back, with help from the biceps and traps. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Ring High Row?
Gymnastic rings.
Is the Ring High Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Ring High Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Ring High Row variations and alternatives?
Similar exercises include the Ring Lever Back, Ring Back-Roll to Supported, Ring Bent-Knee Inverted Row and Ring Face Pull.
Training calculators
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