- Set the rings around waist height.
- Hold one ring in each hand.
- Walk your feet forward and lean back.
- Keep your body straight from head to heels.
- Brace your core and keep your shoulders down.
- Pull your chest toward the rings.
- Squeeze your shoulder blades together at the top.
- Lower yourself under control.
- Keep tension in your body throughout the movement.
- Repeat for the desired number of repetitions.
PT Will Duru’s Perspective
Ring rows are one of the best exercises for building pulling strength, especially if you are working towards pull-ups.
I like this exercise because you can adjust the difficulty very easily. Step your feet further forward to make it harder. Step back to make it easier.
It teaches you how to control your body, brace your core, and pull with your back instead of just your arms.
Add ring rows to your training if you want stronger lats, better posture, improved grip strength, and a stronger foundation for pull-ups.
About Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
