Ring High Row

Instructions

1
Hang from gymnastic rings with arms extended, body in neutral alignment with slight forward lean. Grip rings with thumbs facing inward, shoulders packed and retracted.
2
Engage core and glutes to maintain rigid body position. Depress scapulae and prepare chest musculature by creating tension throughout the entire kinetic chain.
3
Lower body in a controlled eccentric phase by allowing elbows to bend and move outward away from the torso. Maintain body rigidity while descending until arms reach approximately 90 degrees of flexion or slight deeper, keeping elbows tracking outward and slightly forward.
4
Drive through the chest and anterior shoulders to extend elbows and press body back up to starting position. Focus on chest contraction and initiate movement from the pectorals rather than pure arm pressing. Return to full arm extension with scapulae slightly retracted.
PRIMARY MUSCLESPectoralis Major
SECONDARY MUSCLESAnterior Deltoid, Triceps, Clavicular Head
EQUIPMENTSuspension
DIFFICULTYAdvanced

Overview

When programming for Pectoralis Major growth, the Ring High Row stands out as a highly efficient Strength choice. Performing this movement with Suspension forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Improves overall Back stability and proprioception during heavy loads.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Utilizes Suspension to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.
  • Using excessive momentum to swing the Suspension rather than controlling the eccentric phase.
  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Back.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Exercise Variations

  • Dumbbell Ring High Row
  • Cable Ring High Row
  • Banded Ring High Row

Beginner Tips

If you are new to the Ring High Row, focus on mastering the movement pattern with zero weight before adding Suspension.

Frequently Asked Questions