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Ring Bodyweight Row

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

MediumMiddle back

About this exercise

A bodyweight horizontal pulling exercise performed under gymnastic rings with a neutral (palms-facing) grip, targeting the back and biceps while allowing the rings to rotate naturally and reduce wrist stress compared to a fixed bar.

How to Perform

  • Set gymnastic rings at roughly waist to hip height and hang beneath them with arms fully extended
  • Position your body in a straight line from head to heels, heels on the floor
  • Grip the rings with palms facing each other (neutral grip)
  • Brace your core and squeeze your glutes to keep your body rigid
  • Pull your chest up toward the rings by driving your elbows back and squeezing your shoulder blades together
  • Continue until your chest nearly touches the rings and your upper arms are past your torso
  • Lower yourself in a controlled manner back to the starting position

Muscle Activation

Primary
Middle back
Secondary
BicepsTrapezius

About the Ring Bodyweight Row

The Ring Bodyweight 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.

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