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Ring High Row

Ring High Row

The Ring High Row is an excellent compound exercise that targets multiple muscle groups in your upper body. This exercise primarily focuses on your back muscles, specifically the latissimus dorsi, but also engages your biceps, traps, and rear deltoids. To perform the Ring High Row, you'll need a set of gymnastic rings or suspension trainers. Start by adjusting the height of the rings so that they're slightly above your waist level. Grab the rings with an overhand grip, palms facing each other, and extend your arms fully in front of you. Lean your body back to an angle where your feet are flat on the floor, creating a straight line from your head to your heels. Engage your core and squeeze your shoulder blades together as you pull your chest towards the rings, driving your elbows back and keeping them close to your body. Aim to bring your hands towards your upper chest, just below your armpits. Hold this contracted position for a moment and then slowly reverse the movement, lowering your body back to the starting position. Repeat for the desired number of repetitions. The Ring High Row offers a great alternative to traditional rowing exercises, as the instability of the rings engages your stabilizer muscles and provides a challenging workout for your upper body. It helps improve posture, upper body strength, and promotes muscular balance. Make sure to maintain proper form throughout the movement, focusing on pulling with your back muscles rather than using momentum. Remember to always warm up before attempting any exercise and adjust the difficulty level of the Ring High Row according to your fitness level. If you're a beginner, you can start with your feet closer to the rings to decrease the intensity. As you progress, you can experiment with different hand positions and angles to target different muscles within the back. Incorporating this exercise into your routine will contribute to a well-rounded upper body workout.


  • Start by setting up a suspension trainer or gymnastic rings at an appropriate height.
  • Grasp the handles or rings with an overhand grip, palms facing down.
  • Lean back while keeping your body straight and your feet hip-width apart.
  • Engage your core and pull your chest towards the handles or rings, squeezing your shoulder blades together.
  • Continue pulling until your hands are just below your chest, elbows pointing out to the sides.
  • Hold the position for a brief pause, feeling the contraction in your upper back muscles.
  • Slowly reverse the movement, extending your arms and returning to the starting position.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Engage your core throughout the exercise to maintain stability and prevent any excessive back arching.
  • Focus on squeezing your shoulder blades together at the top of the movement to fully activate your upper back muscles.
  • Gradually increase the difficulty by extending your feet further out in front of you.
  • Keep your elbows close to your body as you pull the rings towards your chest, avoiding any flaring out.
  • Control the descent phase to enhance muscle engagement and prevent momentum from taking over.
  • Experiment with different hand positions on the rings to target different areas of your back and arms.
  • Incorporate pauses at the top and bottom of the movement to increase time under tension and maximize muscle development.
  • Ensure that your shoulders are relaxed and away from your ears throughout the exercise to avoid unnecessary tension.
  • Maintain a neutral spine position by avoiding excessive rounding or arching of your back.
  • Focus on breathing deeply and continuously throughout the exercise to provide your muscles with an adequate oxygen supply.

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