Ring Knee-Tuck Row
Ring Knee-Tuck Row: Challenge your core & upper body! Pull, tuck, and tone with this advanced ring exercise.
The Ring Knee-Tuck Row is a compound exercise that mainly works the back and core, with help from the biceps and traps. You'll need: gymnastic rings.
Required Equipment
Ring Knee-Tuck Row Muscles Worked
Primary
Lats (latissimus dorsi); Abdominals (rectus abdominis)
Secondary
Biceps (biceps brachii); Mid Traps (trapezius, middle fibers)
Ring Knee-Tuck Row Variations and Alternatives
How to do the Ring Knee-Tuck Row
Set the gymnastic rings: to a height that allows you to hang with your feet off the ground when your arms are fully extended.
Start by hanging from the rings with your arms fully extended and your body in a straight line.
Bend your elbows to initiate a rowing motion while simultaneously tucking your knees towards your chest.
Continue to pull yourself up as high as you can, squeezing your shoulder blades together at the top of the movement.
Hold the top position briefly, keeping your abdominals engaged and knees tucked in.
Slowly lower yourself back to the starting position with your arms fully extended and your body straight.
Repeat the exercise for the recommended number of repetitions, ensuring controlled movement throughout.
Note: This is a complex exercise that combines an abdominal exercise (knee tuck) with an upper body pull (row). It requires significant core strength, upper body strength, and stability. Make sure to perform the exercise in a controlled manner and only if you have the requisite strength and experience with bodyweight exercises and gymnastic rings.
---
Ring Knee-Tuck Row FAQs
What muscles does the Ring Knee-Tuck Row work?
The Ring Knee-Tuck Row mainly works the back and core, with help from the biceps and traps. The main muscles are the latissimus dorsi and rectus abdominis.
What equipment do you need for the Ring Knee-Tuck Row?
Gymnastic rings.
Is the Ring Knee-Tuck 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 Knee-Tuck Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Ring Knee-Tuck Row variations and alternatives?
Similar exercises include the Elbow Double-Knee Pull-Up, Ring Back-Roll to Supported, Ring Bent-Knee Inverted Row and Ring Handstand to L-Sit.
Training calculators
Work out the numbers behind your training before your next session.