Rings Inverted Row

Muscles worked by the Rings Inverted Row

Primary

LatsLatissimus DorsiRhomboidsRhomboid MusclesTrapsTrapezius

Secondary

BicepsBiceps BrachiiForearm FlexorsWrist Flexor MusclesRear DeltsPosterior DeltoidAbsRectus Abdominis

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 Rings Inverted Row

1. Set the rings just above hip height.
2. Lie under the rings and grip them with palms facing each other.
3. Walk the feet forward so the body forms a straight line.
4. Pull the chest toward the rings, squeezing the shoulder blades.
5. Lower under control to a full-arm extension.

Form tips

• Keep the body in a straight line — heels through head.
• Squeeze the glutes and core to prevent sagging.
• Elevate the feet on a box for a harder version.

At a glance

Rings Inverted 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": "rings-inverted-row",
  "name_en": "Rings Inverted Row",
  "name_de": "Rings Inverted Row",
  "name_es": "Remo Invertido en Anillas",
  "description_en": "A horizontal bodyweight row on gymnastic rings set near the floor, more challenging than a standing ring row.",
  "description_de": "Ein horizontales Körpergewichts-Rudern an Ringen knapp über dem Boden, schwerer als das stehende Ring Row.",
  "description_es": "Un remo horizontal con peso corporal en anillas cerca del suelo, más difícil que el remo de pie en anillas.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "rings",
  "body_part": "back",
  "primary_muscles": [
    "latissimus_dorsi",
    "rhomboids",
    "trapezius"
  ],
  "secondary_muscles": [
    "biceps_brachii",
    "forearm_flexors",
    "posterior_deltoid",
    "rectus_abdominis"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "pull_day",
    "calisthenics"
  ],
  "variation_group": "row",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "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."
  ],
  "instructions_de": [
    "Stelle die Ringe knapp über Hüfthöhe ein.",
    "Lege dich unter die Ringe und greife sie mit gegenüberliegenden Handflächen.",
    "Laufe mit den Füßen nach vorn, bis der Körper eine gerade Linie bildet.",
    "Ziehe die Brust zu den Ringen und drücke die Schulterblätter zusammen.",
    "Senke kontrolliert in volle Armstreckung."
  ],
  "instructions_es": [
    "Coloca las anillas justo por encima de la cadera.",
    "Acuéstate bajo las anillas y agárralas con las palmas enfrentadas.",
    "Camina con los pies adelante hasta que el cuerpo forme una línea recta.",
    "Tira del pecho hacia las anillas, juntando los omóplatos.",
    "Baja con control hasta extender los brazos."
  ],
  "tips_en": [
    "Keep the body in a straight line — heels through head.",
    "Squeeze the glutes and core to prevent sagging.",
    "Elevate the feet on a box for a harder version."
  ],
  "tips_de": [
    "Halte den Körper gerade — von den Fersen bis zum Kopf.",
    "Spanne Po und Rumpf an, damit nichts durchhängt.",
    "Stelle die Füße auf eine Box für eine schwerere Variante."
  ],
  "tips_es": [
    "Mantén el cuerpo en línea recta — de los talones a la cabeza.",
    "Activa glúteos y core para no hundirte.",
    "Eleva los pies en un cajón para una versión más difícil."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/rings-inverted-row-start.webp",
      "peak": "images/flat/rings-inverted-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 === "rings-inverted-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.