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How to Do Ring Row — Form, Muscles & Tips

Learn how to do the Ring Row: step-by-step form, muscles worked, other setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Set gymnastics rings at waist to chest height.
  2. Grip one ring in each hand and walk your feet forward underneath the rings.
  3. Lean back so your body forms a straight line from head to heels, arms extended.
  4. Row your chest up toward the rings by pulling your elbows back.
  5. Squeeze your shoulder blades together at the top.
  6. Lower yourself back to the starting position.
  7. Adjust body angle to increase or decrease difficulty.