Ring Incline Row

oec:ring-incline-row

A bodyweight horizontal pulling exercise performed on gymnastic rings at an angle to develop the upper back, rear shoulders, and elbow flexors.

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Also called: Ring Row, Incline Ring Row, Incline Row - Rings, Gymnastic Ring Incline Row

How to do it

Adjust the gymnastic rings to approximately waist height.
Grasp the rings with an overhand or neutral grip and walk your feet forward so your body leans backward at your chosen incline.
Engage your glutes and core to form a rigid, straight line from your head to your heels with arms fully extended.

Initiate the movement by retracting your shoulder blades and pulling your chest toward the rings.
Drive your elbows back past your torso while allowing the rings to naturally rotate into a neutral or slightly supinated position.
Squeeze your upper back firmly at the top when your hands touch the sides of your ribcage.
Lower yourself under control by extending your arms and allowing your shoulder blades to protract until you return to the start position.

Exhale as you pull your chest up to the rings; inhale as you lower back down under control.

Sagging at the hips or hyper-extending the lower back during the pull.: Squeeze your glutes and brace your abs throughout each repetition to maintain a straight line.
Leading with the hips rather than the chest.: Keep your body in one rigid segment and initiate the pull with your shoulder blades and arms.
Incomplete range of motion by not touching the rings to the ribs.: Adjust your feet backward to a more upright incline if you cannot complete full scapular retraction and arm extension.

Ensure the straps and anchor point are securely fastened and tested before putting your full bodyweight on the rings.

This record: CC-BY-SA-4.0.