Ring Floor Wide-Grip Inverted Row
Build upper-body strength with Ring Floor Wide-Grip Inverted Rows! A challenging bodyweight exercise for a powerful back and toned physique.
The Ring Floor Wide-Grip Inverted Row is a compound exercise that mainly works the back and chest, with help from the traps. You'll need: gymnastic rings.
Required Equipment
Ring Floor Wide-Grip Inverted Row Muscles Worked
Primary
Lats (latissimus dorsi); Upper Chest (pectoralis major, clavicular head)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Ring Floor Wide-Grip Inverted Row Variations and Alternatives
How to do the Ring Floor Wide-Grip Inverted Row
Setup the rings: Hang them at around waist height. The lower the rings, the harder the exercise will be.
Starting position: Lie on the floor underneath the rings with a wide grip. Your arms should be fully extended above you, and your body should be in a straight line from your heels to your head.
Engage your core: Maintain a straight body throughout the movement. Avoid sagging your hips.
Begin the movement: Start by retracting your shoulder blades and pulling your chest towards the rings while keeping your elbows wide.
Continue pulling: Keep pulling until your chest nearly touches the rings. Focus on squeezing your shoulder blades together to fully engage your back muscles.
Pause and lower: Pause briefly at the top, then lower yourself back down to the starting position with control.
Repetition and form: Perform the desired number of reps and sets, ensuring a full range of motion and maintaining proper form throughout.
Additional tips: Breathe consistently during the exercise, exhaling as you pull up and inhaling as you return. Adjust the difficulty by altering the rings' height or your feet's positioning; bringing your feet closer to the rings makes the exercise more challenging.
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Ring Floor Wide-Grip Inverted Row FAQs
What muscles does the Ring Floor Wide-Grip Inverted Row work?
The Ring Floor Wide-Grip Inverted Row mainly works the back and chest, with help from the traps. The main muscles are the latissimus dorsi and pectoralis major.
What equipment do you need for the Ring Floor Wide-Grip Inverted Row?
Gymnastic rings.
Is the Ring Floor 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 Floor Wide-Grip Inverted Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Ring Floor Wide-Grip Inverted Row variations and alternatives?
Similar exercises include the Ring Lever Back, Ring Back-Roll to Supported, Ring Bent-Knee Inverted Row and Ring Chin-Up.
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