The Ring Row – Standing exercise may be performed with gym rings (featured here), a TRX trainer, or rope, if anchored properly. Adjust exercise tempo and complexity to increase or decrease intensity in your training.

Progression in this exercise includes “Level 2: Recline Row” and “Level 3: Horizontal Row.”

Starting Position

  • Stand facing the anchor point, grip the handles with feet slightly wider than hip-width apart, ankles flexed
  • Take a step back away from the anchor point to create an active plank
  • Lean back until the torso is at a 45-degree angle, with arms extended and your body in the plank position

Upward Movement

  • Flex your arms pulling your body into straps until elbows are seated into ribs
  • Focus on pulling shoulder blades down and back
  • Keep your body stiff like a surfboard
  • Exhale into the top position

Downward Movement

  • Extend your arms, controlling your weight through the downward movement
  • Inhale as you return to the starting position

6-Point Self-Check

Maintain proper body position and movement quality for each repetition as fatigue sets in. Be mindful of this quick “self-check” as you perform this exercise as directed above:

  1. Head: Maintain a neutral position with eyes forward, avoid moving head up or down.
  2. Torso: Keep the torso rigid and spine straight as you flex and extend your arms, avoid any rounding through your back.
  3. Hips: “Pull” your feet inward slightly to engage the glutes and anchor your body.
  4. Legs: Knees are locked to maintain a rigid plank position.
  5. Shoulders: Shoulders are packed back and down, avoid shrugging your shoulders.
  6. Arms: Pull elbows into ribs in the upward movement and return to full extension in the downward movement.

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