Ring Row

Muscles worked by the Ring Row

Primary

LatsLatissimus DorsiRhomboidsRhomboid Muscles

Secondary

BicepsBiceps BrachiiRear DeltsPosterior DeltoidTrapsTrapezius

Also called: lats, lat, latissimus dorsi, latissimus, back wings, rhomboid.

Equipment

Gymnastic Rings

Also called: gymnastic rings, still rings, wood rings, olympic rings.

How to do the Ring Row

1. Set the rings at hip to chest height.
2. Grip the rings with palms facing each other, lean back at an angle with arms straight.
3. Brace the core and pull the chest toward the rings.
4. Squeeze the shoulder blades together at the top.
5. Lower under control to a full-arm extension.

Form tips

• The lower the body angle, the harder the row.
• Keep the body in a straight line — do not let the hips sag.
• Pull the elbows back, not flared out, for more lat involvement.

At a glance

Ring Row in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Bench Pull
• Bent-Over Barbell Row
• Bent-Over Dumbbell Row
• Bent-Over EZ-Bar Row
• Cable Bent-Over Row
• Chest-Supported Dumbbell Row
• Chest-Supported Kettlebell Row
• Chest-Supported Smith Machine Row

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "ring-row",
  "name_en": "Ring Row",
  "name_de": "Ring Row",
  "name_es": "Remo en Anillas",
  "description_en": "A bodyweight row on gymnastic rings, performed at an angle for back and biceps work.",
  "description_de": "Eine Körpergewichts-Ruderübung an Turnringen im Schrägstand für Rücken und Bizeps.",
  "description_es": "Un remo con peso corporal en anillas de gimnasia, realizado en ángulo para trabajar espalda y bíceps.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "beginner",
  "equipment": "rings",
  "body_part": "back",
  "primary_muscles": [
    "latissimus_dorsi",
    "rhomboids"
  ],
  "secondary_muscles": [
    "biceps_brachii",
    "posterior_deltoid",
    "trapezius"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "pull_day",
    "calisthenics"
  ],
  "variation_group": "row",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Set the rings at hip to chest height.",
    "Grip the rings with palms facing each other, lean back at an angle with arms straight.",
    "Brace the core and pull the chest toward the rings.",
    "Squeeze the shoulder blades together at the top.",
    "Lower under control to a full-arm extension."
  ],
  "instructions_de": [
    "Stelle die Ringe auf Hüft- bis Brusthöhe ein.",
    "Greife die Ringe mit gegenüberliegenden Handflächen, lehne dich schräg zurück, Arme gestreckt.",
    "Spanne den Rumpf an und ziehe die Brust zu den Ringen.",
    "Drücke die Schulterblätter oben zusammen.",
    "Senke kontrolliert in volle Armstreckung."
  ],
  "instructions_es": [
    "Coloca las anillas a la altura de la cadera o el pecho.",
    "Sujeta las anillas con las palmas enfrentadas, inclínate atrás con los brazos rectos.",
    "Activa el core y tira del pecho hacia las anillas.",
    "Junta los omóplatos arriba.",
    "Baja con control hasta extender los brazos."
  ],
  "tips_en": [
    "The lower the body angle, the harder the row.",
    "Keep the body in a straight line — do not let the hips sag.",
    "Pull the elbows back, not flared out, for more lat involvement."
  ],
  "tips_de": [
    "Je flacher der Körperwinkel, desto schwerer die Übung.",
    "Halte den Körper gerade — Hüfte nicht durchhängen lassen.",
    "Ziehe die Ellenbogen zurück, nicht zur Seite, für mehr Latissimus."
  ],
  "tips_es": [
    "Cuanto más bajo el ángulo del cuerpo, más difícil el remo.",
    "Mantén el cuerpo recto — no dejes caer las caderas.",
    "Tira con los codos atrás, no abiertos, para más implicación dorsal."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/ring-row-start.webp",
      "peak": "images/flat/ring-row-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "ring-row");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.