Ring Wide Grip Inverted Row - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Ring Wide Grip Inverted Row

Step by step instructions, muscle activation and variants for the Ring Wide Grip Inverted Row.

MediumMiddle back

About this exercise

The Ring Wide Grip Inverted Row is a horizontal pulling exercise performed on gymnastic rings set at roughly waist height. The wide grip and unstable rings increase the demand on the back and rear delts compared to a fixed bar, making it an excellent upper-back builder.

How to Perform

  • Set the rings to approximately waist height and position yourself beneath them
  • Grip each ring with a wide, overhand grip and walk your feet forward until your body is at an angle
  • Straighten your body into a plank position with heels on the floor
  • Pull your chest up toward the rings by retracting your shoulder blades and driving your elbows out
  • Keep your body in a rigid straight line throughout the movement
  • Pause briefly at the top when your chest reaches the rings
  • Lower yourself under control back to the starting position

Muscle Activation

Primary
Middle back
Secondary
BicepsRear shouldersTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Ring Wide Grip Inverted Row

The Ring Wide Grip Inverted 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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