Ring High Row exercise animation (Hombre)

Ring High Row

Músculo objetivo
Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
Músculos sinergistas
Brachialis, Brachioradialis, Deltoid Posterior
Equipamiento
Suspension
Parte del cuerpo
Back
Tipo
Strength

The ring high row is a suspension bodyweight exercise that targets the back muscles — lats, mid and lower traps, infraspinatus, and teres major and minor — with assistance from the rear deltoid and elbow flexors (brachialis and brachioradialis). By pulling your body up to ring height with your elbows flared wide, you train horizontal pulling strength and upper-back thickness in a way that also challenges grip and scapular control.

Cómo hacer el Ring High Row

  1. 1Set the gymnastic rings or suspension straps to roughly chest height. Stand facing the anchor point and grasp one ring in each hand with a neutral or overhand grip.
  2. 2Walk your feet forward until your body is at an angle — the more horizontal you are, the harder the exercise. Keep your body in a straight line from head to heels.
  3. 3Brace your core and squeeze your glutes to maintain a rigid plank position throughout the set.
  4. 4Initiate the pull by retracting and depressing your shoulder blades — avoid shrugging your shoulders toward your ears.
  5. 5Drive your elbows up and out to the sides, keeping them at or above shoulder height as you pull your chest toward the rings.
  6. 6Continue pulling until the rings reach the sides of your upper chest or the base of your neck, with your elbows pointing roughly perpendicular to your torso.
  7. 7Pause briefly at the top, squeezing your upper back and rear deltoids.
  8. 8Lower yourself under control back to the starting position with arms fully extended before beginning the next rep.

Consejos de técnica

  • Keep your elbows high and wide — letting them drop turns the movement into a standard row that shifts work away from the upper back and rear delts.
  • Maintain a rigid body line from start to finish; any sagging at the hips reduces core engagement and changes the loading angle.
  • Control the descent; the eccentric phase (lowering) is just as valuable as the pull and should take at least two seconds.
  • To increase difficulty, walk your feet further forward to make your body more horizontal; to decrease it, step back and raise your torso angle.

Errores comunes

  • Letting the elbows drop below shoulder height, which shifts the primary load from the upper back to the lats and resembles a standard row rather than a high row.
  • Shrugging the shoulders toward the ears instead of retracting the scapulae, which engages the upper traps unnecessarily and reduces mid/lower trap activation.
  • Sagging or piking at the hips, which breaks the straight-body position and takes tension off the target muscles.
  • Using momentum by kipping or swinging the body upward, which reduces muscular demand and increases joint stress.
  • Rushing the lowering phase, which sacrifices the eccentric work and limits overall strength development.

Preguntas frecuentes

What muscles does the ring high row work?

The primary muscles are the back muscles — latissimus dorsi, mid and lower trapezius, infraspinatus, and teres major and minor. The rear deltoid and elbow flexors (brachialis and brachioradialis) assist the movement.

What is the difference between a ring high row and a regular ring row?

In a regular ring row the elbows travel close to the sides, emphasizing the lats. In a ring high row the elbows flare up and out at shoulder height or above, shifting more demand onto the upper back, mid and lower traps, and rear deltoids.

How do I make the ring high row easier or harder?

To make it easier, raise the rings higher and keep your torso more upright. To make it harder, lower the rings and walk your feet forward so your body is closer to horizontal.

Can I do ring high rows without gymnastic rings?

Yes — a TRX or any suspension trainer with handles works the same way. The key is that the handles can move slightly during the pull, which adds a stability demand compared to a fixed bar.

How many sets and reps should I do?

For strength, 3–4 sets of 5–8 reps at a body angle that makes the last rep challenging. For muscular endurance or warm-up purposes, 2–3 sets of 12–15 reps at a more upright angle work well.

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