Ring Rows
Build powerful pulling strength with this fundamental ring exercise. Ring rows develop the back, biceps, and grip while teaching proper shoulder mechanics for advanced pulling movements.
Focus Areas
Prerequisites
Ring Rows
Build powerful pulling strength with this fundamental ring exercise. Ring rows develop the back, biceps, and grip while teaching proper shoulder mechanics for advanced pulling movements.
Prerequisites
Ring rows are the gateway to mastering pulling movements on gymnastics rings. This horizontal pulling exercise involves suspending your body beneath the rings and pulling your chest up to meet them, creating the perfect progression toward pull-ups and muscle-ups. The adjustable difficulty—simply by changing your body angle—makes ring rows accessible to beginners while remaining challenging for advanced practitioners seeking perfect form and control.
At Beyond Movement, ring rows form the foundation of our pulling strength curriculum. The instability of the rings demands not just raw strength but also shoulder stabilization, core engagement, and grip endurance. We teach students to view ring rows not as a simple exercise, but as a skill requiring precise technique: maintaining a rigid plank position, initiating the pull from the lats, and achieving full range of motion with the rings touching the chest.
The beauty of ring rows lies in their scalability and transferability. By adjusting foot position, you can precisely match the exercise to your current strength level, ensuring consistent progress without plateau. The movement patterns developed through ring rows directly transfer to pull-ups, muscle-ups, front levers, and even climbing movements. For those dealing with shoulder issues, ring rows offer a joint-friendly alternative to fixed-bar exercises, as the rings allow natural rotation throughout the movement.
Prerequisites
Master these skills first:
- Basic plank hold for 30 seconds
- Ability to hang from rings for 10+ seconds
- Understanding of scapular retraction
- Core awareness and engagement
Common Mistakes
Avoid these errors:
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Sagging hips during pull
Instead: Maintain rigid plank position throughout entire movement
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Partial range of motion
Instead: Pull until rings touch chest, fully extend arms at bottom
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Flared elbows
Instead: Keep elbows at 45 degrees to protect shoulders
-
Using momentum
Instead: Control both concentric and eccentric phases
-
Incorrect ring height
Instead: Set rings at hip height for standard progression
Related Skills
Foundation
Dead Hang
Build grip strength and shoulder health with this fundamental hanging exercise. The foundation for all pulling movements.
Foundation
Plank
Master the fundamental core stability position. This essential exercise builds the foundation for all movement training.
Variation
Ring Dips
Master dips on unstable rings for superior strength and stability. Essential for muscle-up development and upper body power.
Progression
Pull-Ups
The king of upper body exercises. Build the pulling strength essential for muscle-ups, levers, and climbing movements.
Progression
Muscle-Up
The ultimate pulling exercise that combines an explosive pull-up with a dip transition. Master this dynamic movement to showcase true upper body power.
Progression
Front Lever
Achieve a horizontal body position while hanging from a bar or rings. This impressive skill builds incredible pulling strength and core stability.
Learn This Skill In These Classes
Gymnastic Rings
Build elite upper-body strength with progressive ring training.
Adults Gymnastics
Build powerful pulling strength with this fundamental ring exercise. Ring rows develop the back, biceps, and grip while teaching proper shoulder mechanics for advanced pulling movements.
Foundation Classes
Build a solid foundation of upper-body, lower-body and core strength for beginners.