One-Arm Ring Row

The one-arm ring row is an ideal upper-body exercise if you've mastered the standard ring row and are looking for the next progression.

Primary Muscle Biceps
Secondary Muscle(s) Back
Difficulty Intermediate
Equipment Rings

How to do One-Arm Ring Rows

  1. Set the rings to the appropriate height (the lower the rings the more difficult the exercise).
  2. Grip the ring with one arm and lean back until your arm is stright. Alternatively, you can grip both rings but only use one arm during the exercise, and the other for support.
  3. Keep your body as straight as possible and pull your chest up towards the rings as high as you can.
  4. Pause briefly at the top of the exercise and then slowly lower yourself back down to the starting position. That is one full repetition.
  5. Finish the set then swap arms and repeat.


  • As you become stronger lower the rings to increase the difficulty of the exercise.
  • You will probably notice that your body is difficult to control and sways during the exercise, as you develop this should be minimised. 

One-Arm Ring Row Guide

The one arm ring row is an advanced variation on the standard ring row. An excellent progression exercise for anyone who is comfortable with the basic version and will develop solid strength in the arms and upper back muscles.

Beginning the One Arm Ring Row

If you find have progressed from the standard ring row but are finding the leap difficult to the single arm version try setting the rings high. The higher the rings are the easier the exercise.

Advanced One-Arm Ring Row

To increase the difficulty of the One-Arm Ring Row try raising feet on a platform or bench, or adding additional weight using a weighted vest.


Always consult your GP before undertaking any form of weight loss, fitness or exercise.