The ring row exercise is a strength workout that targets the shoulders, upper back, and arms. It relies on your body weight as the load and is great for developing relative strength.
Owing to the unstable nature of the rings, it will challenge your stability while also allowing you to modify the angle of the pull.
The exercise requires a pair of gymnastics rings and any kind of suspension strap system.
It is also known as reverse push-ups, body rows, or horizontal rows.
Targeted muscles: Upper back, arms, and shoulders.
Exercise type: Strength.
Exercise mechanics: Compound.
Difficulty level: Beginner.
Required Equipment: Gymnastic rings, straps.
STEPS:
- Set the rings to your waist height. If you set the rings too low, you will increase the difficulty of the exercise. If you set them too high, you will make the exercise easy.
- Position yourself under the rings. Ensure you look up towards the ceiling. Also, you can lie on the ground if you position the rings lower than your waist height.
- Grab the rings with an overhand grip. Position your hands shoulder-width apart.
- Squeeze your glutes and abs, keeping your body in a straight line. Your legs, hips, ears, shoulders, and feet should be positioned in a straight line (in a plank position).
- Pull yourself up the straps until your chest is at the same level as the rings.
- Lower yourself back slowly until your arms are fully extended. This should be the end of one rep.
- You can do more reps as you please.
TIPS;
- Avoid sagging your butt.
- Avoid flailing your elbows. You are not performing a bench press and should avoid spreading your hands too wide.
- While pulling yourself, try positioning yourself towards the middle of your chest.
- Tighten your abs throughout the workout. It will help you keep your body straight.
MUSCLES WORKED BY THE RING ROW EXERCISE
Since ring row is a compound exercise, it targets many muscles at once. Those muscles include the upper back, arms, and shoulders.
It will work the rhomboids, posterior deltoids, biceps, and traps. Also, it will work your rotator cuffs to a lesser degree.
BENEFITS OF THE RING ROW EXERCISE
IT WILL IMPROVE YOUR UPPER BODY STRENGTH
The ring row exercise targets many muscles at once. If performed correctly, it will strengthen your upper back, core deltoids, triceps, and pectoral muscles.
Also, because you will be hanging from the underside of the rings, it will require you to stabilize and squeeze your upper body muscles, strengthening you.
IT CAN ADD CARDIO TO YOUR PRACTICE ROUTINE
Once you have mastered the ring row and can perform a full range of motions, you can increase your pace to increase your heart rate.
This will also work for your cardiovascular system. Ultimately, it will make you healthier and may make you live longer.
Additionally, it will help you burn down excess calories, giving you a healthier lifestyle.
IT IS CONVENIENT AND CAN BE PERFORMED AT HOME
The ring row exercise is a versatile and convenient exercise that you can easily perform at home.
If you acquire a pair of gymnastic rings, which you can easily get from any gym store, and a pair of straps, you can assemble the set in your study and perform the exercise there.
Also, it is cheap to perform because it relies on your body weight.
ALTERNATIVES OF RING ROW EXERCISE
BENT-OVER DUMBBELL ROW
The bent-over dumbbell row is a strength exercise that targets the upper body and back muscles.
It will help you develop a more robust and wider back while also strengthening your shoulders, biceps, and traps. This exercise is performed while bent-over, hence the name.
STEPS:
- Choose a pair of similarly weighted dumbbells and stand in front of them.
- Bend forward with hinged hips and a flat back. Pick up the dumbbells and raise them slightly. Maintain a flat back.
- Squeeze your shoulder blades inwards and downwards to isolate your lats.
- Push the dumbbell upwards, keeping your elbows close to your body during the entire movement. When your elbows are at the top of the movement, and the dumbbells are positioned close to your chest, pause for a moment as you squeeze your lats.
- Lower the dumbbells slowly, ensuring that your shoulder blades are drawn backward and downwards.
- Repeat the rep until you meet your set target.
TIPS;
- Perform this exercise as a finisher exercise. Perform a set of 12 reps three times.
- Do not round your back during the movement. A flat back is the key to this exercise.
MISTAKES TO AVOID WHEN PERFORMING RING ROW EXERCISE
DROPPING YOUR HIPS
Most people tend to drop their hips, especially when fatigued. This can cause hip injuries. Dropping your hips and flinging them back forward can happen if you lack enough upper body strength.
This will force you to move back slightly as you attempt to offset some of the weight.
The solution to this is to engage in exercises that will give you upper body strength, such as normal push-ups.
Also, the problem can occur if you are not thinking about your hips, which may make you devalue straightening your body.
Avoid this by tightening your body and lowering yourself like a falling tree.
LOOSE SHOULDERS
Having a loose shoulder is another common issue with ring row exercise. It also arises due to a weak upper body.
Mostly, it will occur if you have performed many reps already and your shoulders are tired. You can resolve this by keeping an active shoulder position.
RING HEIGHT LEVEL
Many people prefer to keep the ring level too high to make the exercise easier.
Since the exercise depends on your body weight, raising the rings too high will lower shed off some of your weight, making the exercise lighter.
Similarly, if you position the rings too low, it will make the exercise harder. Line up the rings in an appropriate position to effectively gain from the workout.
CONCLUSION
The ring row exercise is effective for bodybuilders and anyone looking for a stronger and wider back. It has few risks, which can be limited if it is performed correctly.
Also, it is versatile and convenient and will not break your bank because it is cheaper than its alternatives.
Add the ring row to your shortlist. You will not regret it.
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