Ring Rows / Body Rows

Ring rows are a good beginners movement to people that are new to ring training. It's also a progression exercise for anyone wanting to build up strength for unassisted pull-ups.

Primary Muscle Biceps
Secondary Muscle(s) Triceps, Back
Difficulty Beginner
Also known as Ring Body Rows, Inverted Ring Rows, Body Rows
Equipment Rings

How to do Ring Rows

  1. Set the rings to the appropriate height (the lower the rings the more difficult the exercise).
  2. Grip the rings and lean back until your arms are stright.
  3. Keep your body straight 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.


  • As you become stronger lower the rings to increase the difficulty of the exercise. 

Ring Rows Guide

The ring row, or body row as it is also known, is a relatively easy ring training exercise that targets the arms and upper back muscles. It looks like an upside down push-up and is a handy starter exercise for anyone who is not yet strong enough to do pull-ups as it uses a similar muscle set but is much easier to do.

Ring Rows for Beginners

If you find this exercise difficult try keeping the rings high, as the closer they are to the ground, the more difficult the exercise becomes. As strength increases, simply lower the rings so that your body is closer to horizontal.

Advanced Ring Rows

You can increase the difficulty of Ring Rows by raising your feet on a platform or bench.

Once you have mastered the ring row try progressing into one arm ring rows or the ring pull-up.


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