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Ring Elevated Row

Ring Elevated Row

The Ring Elevated Row is a fantastic compound exercise that targets your back muscles, primarily the latissimus dorsi, rhomboids, and trapezius. It also engages your biceps, forearms, and core muscles to provide a comprehensive upper body workout. This exercise is usually performed using gymnastic rings, which add an extra element of instability, challenging your stabilizer muscles and enhancing your overall strength and balance. The beauty of the Ring Elevated Row lies in its versatility. By adjusting the height of the rings, you can modify the intensity of the exercise to suit your fitness level. Beginners may benefit from setting the rings at a lower height to reduce the strain on their muscles and build foundational strength. As your strength and stability increase, you can gradually elevate the rings, increasing the difficulty and engaging more muscle fibers in the process. Incorporating the Ring Elevated Row into your workout routine offers several benefits. It helps improve your posture by strengthening the muscles responsible for pulling your shoulder blades back and down. Additionally, it aids in developing a strong and defined back, enhancing your overall athletic performance and reducing the risk of injuries during other exercises or daily activities. Remember, whenever performing the Ring Elevated Row or any exercise, it's crucial to maintain proper form and technique. Focus on squeezing your shoulder blades together and pulling your chest towards the rings during each repetition to maximize muscle activation and ensure optimal results. Happy rowing!


  • To perform a Ring Elevated Row, start by setting up a pair of gymnastic rings at waist height.
  • Grip the rings with an overhand grip, shoulder-width apart.
  • Lean back and position your feet in front of you, keeping your body in a straight line.
  • Engage your core and pull your chest up towards the rings, squeezing your shoulder blades together.
  • Pause at the top of the movement and then slowly lower yourself back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • 1. Focus on maintaining a strong and stable core throughout the exercise to maximize efficiency and prevent injuries.
  • 2. Make sure to engage your back muscles fully by retracting your scapulae (pulling your shoulder blades back and down) before initiating the rowing movement.
  • 3. Control the motion by ensuring a slow and controlled descent in each repetition, emphasizing the eccentric phase (lowering phase) of the exercise.
  • 4. Vary your grip width between underhand, overhand, and neutral grip positions to target different muscle groups in your back.
  • 5. Incorporate pauses at the top of each repetition to increase the time under tension and maximize muscle activation.
  • 6. Gradually increase the difficulty by elevating your feet or adjusting the angle of your body to create a greater challenge for your muscles.
  • 7. Keep your neck in a neutral position by avoiding excessive upward or downward tilting during the exercise.
  • 8. Breathe out as you pull yourself up towards the rings and breathe in as you lower yourself back down, maintaining a consistent breathing pattern.
  • 9. Ensure proper shoulder positioning by avoiding shrugging or excessively elevating your shoulders during the movement.
  • 10. Aim to maintain a smooth and fluid motion throughout the exercise, avoiding any jerking or swinging motions that may compromise form and effectiveness.

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