Which muscles does the ring row work?

The ring row mainly works your back. It also involves your biceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the ring row in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Ring Row: how to do it and muscles worked

The ring row mainly works your back, with help from your biceps. You need a suspension trainer (TRX).

Muscles worked

Main

Back

Helping

Biceps

How to do the ring row

1
Set the rings at about waist height and hold the handles with your palms facing each other. Walk your feet forward and lean back with your arms straight and your body in a line from head to heels.
2
Pull your chest toward your hands by bending your elbows and squeezing your shoulder blades together. Keep your body straight and rotate your palms slightly as you pull.
3
Pause at the top for a second, then lower slowly with straight arms.

Form tip: Keep your hips up and your body straight like a plank. Do not let your hips sag or shrug your shoulders up toward your ears.

Common questions

Which muscles does the ring row work?: The ring row mainly works your back. It also involves your biceps.
What equipment do I need for the ring row?: You need a suspension trainer (TRX).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the ring row in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More back exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.