Ring Inverted Row
Build upper-body & core strength! The Ring Inverted Row is a challenging bodyweight exercise. Modify for all fitness levels.
The Ring Inverted Row is a compound exercise that mainly works the back and biceps, with help from the shoulders. You'll need: gymnastic rings or pull up bar.
Required Equipment
Ring Inverted Row Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Rear Shoulder (Delts) (posterior deltoid)
Ring Inverted Row Variations and Alternatives
How to do the Ring Inverted Row
A sturdy support structure to hang the rings from (e.g., a pull-up bar or a rig)
1. Setup:
Adjust the rings to a height where you can hang under them with your body straight and your feet on the ground.
Ensure the rings are secure and won't move during the exercise.
Starting Position:
Grab the rings with both hands, using an overhand grip. Your palms should face towards your body.
Walk your feet forward and lean back, allowing your body to hang straight under the rings. Your arms should be fully extended above you.
Keep your body straight from your head to your heels. Engage your core to maintain stability.
Your heels can be placed on the ground or slightly elevated if needed for additional challenge.
Movement:
Pull your body towards the rings by bending your elbows and squeezing your shoulder blades together. Your elbows should move close to your body.
Aim to bring your chest towards the rings, keeping your body straight throughout the movement.
Hold the top position for a moment, ensuring your chest is close to the rings.
Return:
Slowly lower your body back to the starting position by straightening your arms.
Maintain control during the descent to engage the muscles effectively.
Repetitions:
Perform 8-12 repetitions, resting as needed between sets.
Focus on form over quantity to ensure you're doing the exercise correctly.
Tips:
Keep your neck in a neutral position; avoid straining or looking too far up.
If this is too challenging, you can bend your knees and keep your feet on the ground to reduce the load.
As you become more comfortable, try to extend your legs straight instead of bending your knees.
Ring Inverted Row FAQs
What muscles does the Ring Inverted Row work?
The Ring Inverted Row mainly works the back and biceps, with help from the shoulders. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Ring Inverted Row?
Gymnastic rings or pull up bar.
Is the Ring Inverted 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 Inverted Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Ring Inverted Row variations and alternatives?
Similar exercises include the Bench Inverted Row, Inverted Under Table Row, Bodyweight Overhand Inverted Row and Chair Bodyweight Inverted Row.
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