Ring High Row
Ring High Row Exercise Description
The Ring High Row is a bodyweight pulling exercise using suspension rings that targets the upper back while reinforcing full-body tension. The primary movers are the scapular retractors and shoulder horizontal abductors—middle trapezius, rhomboids, and posterior deltoids—with assistance from the latissimus dorsi and elbow flexors (biceps brachii and brachialis). A rigid, neutral-spine “plank” position engages the abdominal wall and glutes to keep the torso aligned as you pull. Compared with a standard ring row, the high row uses a higher elbow path and pulls the rings toward the upper chest, emphasizing the posterior shoulder and mid-back. The free-moving rings allow a neutral-to-externally rotated grip, supporting natural scapulohumeral rhythm when you retract and depress the shoulder blades. Use smooth, controlled reps with a full range you can own—arms long at the bottom, shoulder blades back and down at the top—while keeping the neck long and shoulders away from the ears.
- Muscle Groups: Back, Delts, Shoulders, Traps
- Target Muscles: Deltoid - Posterior, Rhomboid Major, Rhomboid Minor, Trapezius - Middle Fibers
- Assisting Muscles: Biceps Brachii - Short Head, Brachialis, Latissimus Dorsi
- Stabilizing Muscles: Gluteus Maximus, Rectus Abdominis, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Shoulders, Upper Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Rings
- Exercise Patterns: Pull
- Exercise Type: Strength, Suspension
- Functional Grouping: Scapular Retractors, Shoulder Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Mid Traps, Rear Shoulder, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Female
How To Do The Ring High Row Exercise
‘- Secure rings to a stable overhead anchor and set strap length so you can lean back with arms straight.
– Stand facing the rings and take a neutral grip (palms facing). Wrists stay aligned with forearms.
– Walk your feet forward and lean back into a straight line from head to heels; ribs stacked, pelvis neutral.
– Set your shoulders: gentle depression and retraction without shrugging.
– Initiate by drawing the shoulder blades back and down, then pull your chest toward the rings.
– Drive elbows out at roughly shoulder height, keeping forearms near vertical; allow slight external rotation (thumbs turn outward).
– Finish when rings reach the upper chest/shoulder level and shoulder blades are fully retracted. Keep chin tucked and neck neutral.
– Lower with control, extending the elbows and allowing controlled scapular protraction while maintaining shoulder depression.
– Throughout: maintain a rigid torso (no hip sag or pike), even pressure through heels, and smooth tempo without bouncing.
Ring High Row Tips
‘- Secure the rings to a stable overhead anchor and set the straps so you can lean back with your arms straight.
– Use a neutral grip with palms facing and keep your wrists aligned with your forearms.
– Walk your feet forward and lean back into a straight line from head to heels with ribs stacked and pelvis neutral.
– Gently depress and retract your shoulders to set them, avoiding any shrugging.
– Initiate each rep by drawing your shoulder blades back and down before pulling with your arms.
– Drive your elbows out at roughly shoulder height, keeping your forearms near vertical.
– Allow slight external rotation as you pull so your thumbs turn outward.
– Finish the pull when the rings reach upper chest or shoulder level with your shoulder blades fully retracted and your chin tucked.
– Lower with control, extending the elbows and allowing controlled scapular protraction while maintaining shoulder depression.
– Throughout the set, maintain a rigid plank-like torso with no hip sag or pike, even pressure through your heels, and a smooth, non-bouncy tempo.
Ring High Row Beginner Introduction
The Ring High Row is a bodyweight pull performed on suspension rings that centers on the upper back and rear shoulders while involving the whole body. The body leans back in a straight line as the arms draw the rings toward the upper chest, giving strong emphasis to the mid-back area, rear shoulders, and lats. The biceps contribute to the pulling action, while the abs and glutes stay engaged to hold a firm, plank-like posture from head to heels.
Because the rings can move freely, the hands naturally rotate as the arms bend, encouraging a comfortable shoulder position as the shoulder blades glide toward each other and slightly downward. The movement pattern uses a higher elbow path than a typical ring row, shifting more attention to the back of the shoulders and the center of the upper back. A calm, steady tempo with a long reach at the bottom and a solid squeeze between the shoulder blades near the top highlights control, alignment, and full-body stability throughout each repetition.