Ring Rear-Delt Row
Strengthen your rear delts & back with Ring Rear-Delt Rows. A challenging bodyweight exercise for a stronger, healthier upper body.
The Ring Rear-Delt Row is a compound exercise that mainly works the shoulders and back, with help from the traps. You'll need: gymnastic rings.
Required Equipment
Ring Rear-Delt Row Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Lats (latissimus dorsi); Mid Traps (trapezius, middle fibers)
Ring Rear-Delt Row Variations and Alternatives
How to do the Ring Rear-Delt Row
Begin by adjusting the height of the gymnastic rings so that when you grasp them, your body can be leaned back at a desired angle while keeping your feet on the ground.
Grip the rings with your palms facing down and arms fully extended. Step forward to create an angle with your body; the closer your feet are to beneath the rings, the harder the exercise will be.
Start with your body in a straight line from heels to head, engaging your core to prevent sagging hips or arching your back.
Lean back keeping your body rigid until your arms are straight in front of you.
Initiate the row by driving your elbows towards your hips and squeezing your shoulder blades together. Ensure you keep your chest up and do not allow your shoulders to collapse forward.
Pull yourself up towards the rings until your hands are level with your chest, focusing on using your rear deltoids and mid-back muscles.
Pause briefly at the top of the movement before slowly lowering yourself back to the starting position with arms fully extended.
Repeat the movement for the desired number of repetitions and sets.
Make sure to perform the exercise with a controlled tempo and maintain tension in the target muscles throughout the set. Adjust the difficulty by altering your body's angle relative to the ground; a more horizontal body position increases the intensity.
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Ring Rear-Delt Row FAQs
What muscles does the Ring Rear-Delt Row work?
The Ring Rear-Delt Row mainly works the shoulders and back, with help from the traps. The main muscles are the posterior deltoid and rhomboids.
What equipment do you need for the Ring Rear-Delt Row?
Gymnastic rings.
Is the Ring Rear-Delt 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 Rear-Delt Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Ring Rear-Delt Row variations and alternatives?
Similar exercises include the Barbell Incline Rear-Delt Row, Bodyweight Rear-Delt Circle, Ring Face Pull and Ring Front Raise.
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