All training resources
Exercise guide
Rings Inverted Row
A horizontal bodyweight row on gymnastic rings set near the floor, more challenging than a standing ring row.
What this exercise works
- Muscles
- latissimus dorsi · rhomboids · trapezius · biceps brachii · forearm flexors · posterior deltoid · rectus abdominis
- Goals
- hypertrophy · strength
- Equipment
- Gymnastic rings
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Set the rings just above hip height.
- Lie under the rings and grip them with palms facing each other.
- Walk the feet forward so the body forms a straight line.
- Pull the chest toward the rings, squeezing the shoulder blades.
- Lower under control to a full-arm extension.
Technique cues and common mistakes
- Keep the body in a straight line — heels through head.
- Squeeze the glutes and core to prevent sagging.
Make the movement easier or harder
- Elevate the feet on a box for a harder version.