Ring Row

PullTRXBW

Inverted row performed on gymnastic rings (or ring-like TRX handles set wide) rather than a fixed bar, adding a rotational/stability demand as the rings can move independently through the pull.

Demo: Gymnastic Rings Tutorial

Sets

3

Reps

8-15

Rest

1:30

Contraindications

None significant.

Setup

Set rings (or TRX in double-handle mode) to roughly waist height. Grip with a neutral grip, walk the feet out to the desired angle, body in a straight line.

Execution

  1. 1Retract the scapula first, before bending the elbows
  2. 2Pull the rings to the chest, elbows tracking close to the body
  3. 3Keep the body rigid throughout — no sagging hips
  4. 4Control the descent, allowing slight scapular protraction at the bottom

Key cues

  • Retract the shoulder blades before you pull
  • Rings to the chest, elbows in
  • Keep hips level — brace the glutes and core
  • Move feet closer to the anchor to add difficulty, not by cheating form

Common faults

  • Unclear scapular control — either over-retracting or never retracting
  • Letting the rings drift apart or flare unevenly, causing instability
  • Sagging hips from insufficient core bracing
  • Cutting the range of motion short by not pulling to the chest

Tweaks

  • Elevate the feet on a bench for a harder, near-horizontal variant
  • Use a false grip for added wrist/forearm demand
  • Slow tempo (4-1-2-0) for a hypertrophy-focused variant

Regressions

Inverted Row (Bodyweight / Australian Pull-Up)

Progressions

TRX Single-Arm Row

Muscles

Primary: Latissimus Dorsi, Rhomboids

Secondary: Biceps Brachii, Core, Rear Deltoids

Notes

The added instability of freely-hanging rings (versus a fixed bar) increases stabilizer demand throughout the shoulder girdle.

Sources

Attribution: Gymnastics / Calisthenics Canon