Inverted-Ring-Row.JPG

INVERTED RING ROWS

There are two basic pulling exercises, a vertical pull and a horizontal pull. To build a stronger back, both structurally and muscularly, it’s important that your workout is well balanced so including both movements is prudent. 

An example of a vertical pull is the pull-up, where as this ring row is a good example of a horizontal pull. 

Both of these pulling movements work similar muscles of your back, but they activate and target them slightly differently. They both also require a degree of scapula retraction to perform them well. This is one reason why I prefer to use variations of rows to help build clients strength and stability to perform pull-ups, rather than banded pull-ups.

The ring row in my opinion is the best place to start when it comes to trying to build the strength required for pull-ups. In essence they will help develop both the core and upper-body strength, as well as work the much needed balance and co-ordination. The best thing though with ring rows is that they can be modified beginners as well as for the stronger amongst us. The closer to parallel to the ground you get the more difficult the exercise becomes.

Here are some tips:

  • Hold a ring in each hand with your palms facing down, and with knuckles up.

  • With you arms extended engage your core and squeeze your glutes making sure to keep your legs straight.

  • Imagine you have a pole from your shoulders all the way through the body to your heels.

  • Don’t allow your hips to sag, or your lower back to arch.

  • As you pull your chest to the rings externally rotate your hands so your palms face inwards.

  • Think about pulling your elbows down and keep your wrists straight.

  • Lower back to the start with control. Don’t bounce at the bottom of the movement.

  • Remember about scapula retraction, try not to let the shoulders round.

  • Once you can manage 12-15 reps with control alter the angle of the row to increase the difficulty.

The ring row is an awesome and often underutilized movement that most of us, even the strongest, would do well to do more of them.