Ring High Row - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Ring High Row

Step by step instructions, muscle activation and variants for the Ring High Row.

HardRear shouldersTrapezius

About this exercise

The Ring High Row is a bodyweight pulling exercise performed on gymnastic rings, targeting the upper back and traps by rowing the rings toward the upper chest or chin. The adjustable angle of the rings allows you to increase or decrease difficulty by changing your body position. It builds horizontal pulling strength and rear-delt stability.

How to Perform

  • Set gymnastic rings at roughly chest height and grip one ring in each hand with an overhand grip
  • Walk your feet forward and lean back so your body is at a diagonal angle, arms extended
  • Brace your core and keep your body in a straight line from head to heels
  • Pull the rings toward your upper chest or chin, leading with your elbows flaring out wide
  • Squeeze your shoulder blades together and hold briefly at the top
  • Slowly extend your arms back to the starting position under control
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Rear shouldersTrapeziusMiddle back
Secondary
BicepsOuter forearm

Common Mistakes

Common mistakes content is coming soon.

About the Ring High Row

The Ring High Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

45-Degree Back Extension with Scapular Adduction

Bodyweight · Medium
Middle backLower backGlutesHamstringsTrapezius

Ape Traverse

Bodyweight · Hard
Side shouldersMiddle backBicepsCoreInner forearm

Archer Pull-up

Bodyweight · Hard
Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest

Arm Circles

Bodyweight · Easy
Rear shouldersFront shouldersSide shouldersUpper chestMiddle chestTrapeziusMiddle back