Ring Neutral-Grip Inverted Row

• A stable surface (like a gym bench or low bar) to place your feet

1. Setup:

• Hang the gymnastic rings securely at a height where you can comfortably reach them while lying back.

• Position a bench or similar sturdy surface beneath the rings, ensuring it is stable.

2. Starting Position:

   • Lie back on the bench with your feet resting on its surface.

   • Reach up to grab the rings using a neutral grip (palms facing each other).

   • Your body should be inclined at an angle, with your arms fully extended and your feet elevated.

3. Engage Your Core:

   • Tighten your abdominal muscles to keep your body stable.

   • Maintain a straight line from your head to your heels.

4. Movement:

   • Pull your chest towards the rings by bending your elbows and squeezing your shoulder blades together.

   • Keep your elbows close to your body as you pull.

   • Aim to bring your chin above the rings or towards them for maximum contraction.

5. Return:

   • Slowly lower yourself back to the starting position by extending your arms fully.

   • Control the descent to maintain tension in your muscles.

6. Repetitions:

   • Perform 8 to 12 repetitions based on your fitness level.

   • Rest for 30 seconds to 1 minute between sets.

7. Tips:

   • Ensure your grip is firm and your body remains straight throughout the movement.

   • If you're struggling to complete a rep, you can bend your knees or lower the rings for assistance.

8. Safety:

   • Ensure that the rings are secure and can support your weight before starting the exercise.

   • Avoid swinging your body; keep the movement controlled for effectiveness.