Ring Wide Grip Inverted Row On Floor
Ring Wide Grip Inverted Row On Floor Exercise Description
The ring wide grip inverted row on the floor is a bodyweight horizontal pulling exercise that strengthens the back while training full-body tension. Primary movers include the latissimus dorsi, middle trapezius, and rhomboids, with assistance from the posterior deltoids and elbow flexors. A wider hand placement promotes horizontal abduction of the shoulder and emphasizes strong scapular retraction and depression during the pull. Suspension rings allow natural wrist/shoulder rotation and encourage a neutral, comfortable grip while you maintain a rigid body line from head to heels. Performed correctly, you’ll keep a neutral spine, stable shoulder position, and controlled movement through a full range—arms straight at the bottom, chest approaching the rings at the top.
- Muscle Groups: Back, Lats, Traps
- Target Muscles: Latissimus Dorsi, Rhomboid Major, Rhomboid Minor, Trapezius - Middle Fibers
- Assisting Muscles: Brachialis, Brachioradialis, Deltoid - Posterior
- Stabilizing Muscles: Gluteus Maximus, Infraspinatus, Rectus Abdominis, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Back, Mid Back, 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: Lats, Mid Traps, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Ring Wide Grip Inverted Row On Floor Exercise
‘- Set the rings so that, with arms extended under the anchor, your torso hovers just above the floor without your back resting on it.
– Lie under the rings with heels on the floor; legs extended or knees bent. Establish a straight line from head to hips to heels.
– Grip the rings slightly wider than shoulder-width. Wrists neutral; forearms aligned with the straps.
– Brace the trunk (ribs down), squeeze glutes, and set the shoulders by drawing the shoulder blades back and down.
– Begin the pull by continuing scapular retraction/depression, then drive elbows out and slightly down so upper arms track just below shoulder height.
– Pull the chest toward the space between the rings without shrugging or letting the ribs flare. Keep the neck long and chin tucked slightly.
– Pause briefly when the rings are near the sides of your chest and your upper arms are in line with your torso.
– Lower with control until the elbows fully extend and the shoulders reach long without collapsing toward the ears.
– Throughout, keep the body rigid, feet planted, and rings steady—no swinging or twisting.
– Stop the set if you lose a neutral spine, your shoulders roll forward, or the elbows flare above shoulder level.
Ring Wide Grip Inverted Row On Floor Tips
‘- Set ring height so that, with arms extended, your torso hovers just above the floor without your back resting on it.
– Lie under the rings with heels on the floor and maintain a straight line from head to hips to heels.
– Grip the rings slightly wider than shoulder-width with neutral wrists and forearms aligned with the straps.
– Brace the trunk by keeping the ribs down and squeeze the glutes before you start pulling.
– Set the shoulders by drawing the shoulder blades back and down.
– Begin the pull by continuing scapular retraction and depression before driving the elbows.
– Drive the elbows out and slightly down so your upper arms track just below shoulder height.
– Pull the chest toward the space between the rings without shrugging or letting the ribs flare, and keep the neck long with a slight chin tuck.
– Pause briefly at the top when the rings are near the sides of your chest and your upper arms are in line with your torso.
– Lower with control until the elbows fully extend and the shoulders reach long without collapsing toward the ears.
– Keep the body rigid, feet planted, and rings steady with no swinging or twisting, and stop the set if you lose a neutral spine, your shoulders roll forward, or the elbows flare above shoulder level.
Ring Wide Grip Inverted Row On Floor Beginner Introduction
The ring wide grip inverted row on the floor is a bodyweight pulling movement performed underneath suspension rings with the heels anchored on the ground. The body stays long and braced from head to feet, creating a rigid line while the lifter draws the chest up toward the rings. This pattern challenges the lats, upper back, rear shoulders, and arms, while the mid‑section and glutes contribute by holding everything steady. Because the pull happens almost parallel to the floor, it offers a different challenge than vertical pulling motions like pullups.
With the hands set wider than the shoulders, the upper arms travel out to the sides as the athlete rows, placing extra emphasis on bringing the shoulder blades down and together. The rings themselves can rotate, allowing a comfortable hand and shoulder position throughout the motion. The exercise highlights smooth control from the lowest point, where the arms are long, to the top, where the chest nears the rings and the upper arms line up with the torso, all while the body and rings remain stable.