Ring Wide-Grip Inverted Row
Challenge your back and biceps with the ring wide-grip inverted row. A bodyweight exercise that builds strength and stability.
The Ring Wide-Grip Inverted Row is a compound exercise that mainly works the back and biceps, with help from the traps. You'll need: gymnastic rings.
Required Equipment
Ring Wide-Grip Inverted Row Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Mid Traps (trapezius, middle fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Ring Wide-Grip Inverted Row Variations and Alternatives
How to do the Ring Wide-Grip Inverted Row
Set up the gymnastics rings so that they hang above the ground at a height where you can hold onto them with your arms fully extended while leaning back with your feet elevated on a bench or low bar.
Grasp the rings with a wide grip, wider than shoulder width.
Straighten your body to form a straight line from your heels to your head. Elevate your feet so they are either level with the rings or slightly below.
Tighten your core and glutes, and ensure your body remains straight throughout the movement.
Begin the row by pulling your torso upwards towards the rings while keeping your elbows out to the sides.
Continue pulling until your chest comes close to touching the rings. Squeeze your shoulder blades together at the top of the movement.
Hold the top position for a brief moment, then slowly lower yourself back down to the starting position with arms fully extended.
Repeat for the desired number of repetitions and sets, ensuring to maintain good form and controlled movements.
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Ring Wide-Grip Inverted Row FAQs
What muscles does the Ring Wide-Grip Inverted Row work?
The Ring Wide-Grip Inverted Row mainly works the back and biceps, with help from the traps. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Ring Wide-Grip Inverted Row?
Gymnastic rings.
Is the Ring Wide-Grip 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 Wide-Grip Inverted Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Ring Wide-Grip Inverted Row variations and alternatives?
Similar exercises include the Bodyweight Standing Inverted Row, Bodyweight Overhand Inverted Row, Inverted Strap Row and Bodyweight Underhand Inverted Row.
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