Inverted Row with Rings

Body region

• Back
• Arms

Muscles

Main

• Trapezius
• Latissimus Dorsi
• Rhomboids

Helps

• Deltoid
• Teres Major
• Biceps
• Brachialis
• Brachioradialis

Holds

• Erector Spinae
• Rectus Abdominis
• Gluteus Maximus

Equipment

• Gymnastic Rings

Technique

1. Set gymnastic rings at about waist height and take them in a neutral grip, then lean back with straight arms.
2. Walk your feet forward until your body is angled under the rings, in a straight line from head to heels.
3. Pull your chest to the rings, turning your palms slightly toward you as you pull.
4. Lower slowly to straight arms.

Cues

• Squeeze the glutes and abs to stay straight.
• Pull the rings to the sides of the chest.
• Keep the rings steady and shoulders away from the ears.

Common mistakes

• Letting the hips sag.
• Craning the neck forward.
• Letting the rings drift wide and shoulders roll forward.

Alternatives

• Suspension Row
• Inverted Row