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

Ring Rear Delt Row

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

MediumRear shoulders

About this exercise

A bodyweight rowing exercise performed on gymnastic rings with a high elbow flare, specifically targeting the rear deltoids and upper back. By leaning back and pulling the rings to the sides of the chest with elbows held wide, you isolate the posterior shoulder and rhomboid area.

How to Perform

  • Set the gymnastic rings at about chest height and grip them with palms facing down or slightly inward
  • Lean back so your body is at an angle, arms extended, forming a straight line with your body
  • Brace your core and keep your body rigid throughout the movement
  • Initiate the pull by retracting your shoulder blades and driving your elbows up and out to the sides
  • Pull the rings toward the sides of your chest, keeping elbows flared wide at roughly 90 degrees from your torso
  • Squeeze the rear deltoids and upper back hard at the top of the movement
  • Lower yourself back to the starting position with full control

Muscle Activation

Primary
Rear shoulders
Secondary
BicepsTrapeziusMiddle back

Common Mistakes

Common mistakes content is coming soon.

About the Ring Rear Delt Row

The Ring Rear Delt 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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