Ring Single Arm Rear Delt Row
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Shoulders
- Typ
- Strength
The ring single arm rear delt row is a unilateral suspension exercise that targets the posterior deltoid by pulling one ring horizontally at shoulder height while leaning back under the anchor point. Performed with a single gymnastic ring and your own bodyweight, it isolates the rear shoulder in a way that bilateral rows rarely achieve, and simultaneously challenges your core and rotator cuff to stabilise the working arm. It is an effective tool for building rear deltoid strength, correcting shoulder imbalances, and improving pulling mechanics.
Ring Single Arm Rear Delt Row: So führst du sie aus
- 1Set the ring to roughly shoulder height — lower rings will increase difficulty by deepening your lean.
- 2Stand facing the anchor point and grip the ring with one hand using a neutral or slightly pronated grip, palm facing inward.
- 3Place your free hand on your hip or hold it across your chest to prevent it from assisting the movement.
- 4Walk your feet forward until your body is on a diagonal lean, with your working arm extended in front of you and your weight supported by the ring.
- 5Brace your core and keep your body in a straight, rigid line from head to heels throughout the set.
- 6Initiate the pull by driving your elbow straight back horizontally at shoulder height — keep the elbow in line with your shoulder, not dropping toward your hip.
- 7Continue pulling until your hand reaches the side of your chest and your elbow is pointing directly behind you, squeezing the rear delt at the top.
- 8Lower yourself back to the start position under full control, letting the arm extend completely before the next rep.
- 9Complete all reps on one side before switching to the other arm.
Technik-Tipps
- Keep your elbow at shoulder height throughout the pull — the moment it drops below the shoulder, the lat takes over from the rear deltoid.
- Think about pulling your elbow back and slightly outward rather than simply bending the arm, which keeps the focus on the posterior shoulder.
- The steeper your lean angle (feet farther from the anchor), the more load your rear delt must handle — use foot position to match your current strength level.
- Pause for a full second at the top of each rep with your elbow pointing behind you to reinforce the contraction and remove momentum.
- Keep your wrist neutral and avoid letting the ring rotate your forearm — grip firmly and control the ring's position throughout the movement.
Häufige Fehler
- Letting the elbow drop below shoulder height during the pull — this shifts the work from the posterior deltoid to the lats and biceps, defeating the purpose of the exercise.
- Using the free hand to push off the thigh or torso — this reduces the load on the working shoulder and turns the exercise into a bilateral movement.
- Allowing the hips to sag or the body to bend at the waist — a broken body line transfers stress away from the rear delt and loads the lower back unnecessarily.
- Pulling the elbow straight back toward the hip rather than horizontally at shoulder level — this recruits the lats instead of isolating the rear deltoid.
- Rushing the eccentric phase by dropping back to the start too quickly — the controlled lowering portion builds as much shoulder strength as the pull itself.
Häufig gestellte Fragen
What muscles does the ring single arm rear delt row work?
The primary muscle targeted is the posterior deltoid (rear shoulder). The rotator cuff muscles — particularly the infraspinatus and teres minor — assist in stabilising the shoulder joint throughout the movement. The core works isometrically to maintain a rigid body line, and the grip muscles of the forearm are engaged continuously to control the ring.
How is this different from a standard ring row?
A standard ring row uses both hands and pulls the elbows back toward the hips, which heavily recruits the lats and rhomboids. The single arm rear delt row uses one hand and keeps the elbow at shoulder height throughout the pull, which shifts the emphasis almost entirely to the posterior deltoid and reduces lat involvement. The unilateral nature also exposes and addresses strength differences between sides.
How do I make the exercise harder or easier?
Walk your feet closer to the anchor point to reduce your lean angle and make each rep easier. To increase difficulty, walk your feet farther forward so your body is more horizontal. Lowering the ring height also increases the challenge by forcing a steeper starting position. There is no need for added weight — adjusting your body angle provides a wide range of loading options.
Can beginners do the ring single arm rear delt row?
This exercise is better suited to intermediate trainees who have already built foundational pulling strength and can perform standard ring rows with good form. Beginners should first develop control with two-arm ring rows and face pulls before progressing to the single arm variation, which demands considerably more shoulder stability and body tension.
How many sets and reps should I do?
Three to four sets of 8 to 12 reps per arm is a practical starting point for most people. Because the load is determined by your body angle rather than external weight, choose a foot position that makes the final two or three reps challenging while allowing you to maintain a horizontal elbow path and a rigid body line throughout every rep.
