Exercise guide
Ring Elevated Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
The Ring Elevated Row increases the resistance of a standard bodyweight row by placing the feet on a bench, shifting more weight to the upper body. This compound movement builds exceptional strength in the lats, traps, and rear deltoids while challenging core stability.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the rings to hang at roughly waist height and place a flat bench in front of them.
- Grip the rings with a neutral grip (palms facing each other) and place your heels firmly on the bench.
- Bridge your hips up until your body forms a straight line from your heels to your shoulders.
How to do it
- Exhale and pull your chest toward the rings by driving your elbows back and retracting your shoulder blades.
- Pause for a second at the top, ensuring the rings are close to the sides of your ribs.
- Inhale and slowly lower your body back to the starting position with a controlled 2-3 second eccentric phase.
Form checklist
- Maintain a rigid plank position; do not let your hips sag or your lower back arch.
- Keep your shoulders pulled down and away from your ears throughout the movement.
- Ensure your wrists stay straight and do not curl inward at the top of the rep.
- Fully extend your arms at the bottom without losing tension in the shoulder blades.
Pro tips
- Imagine trying to touch your elbows together behind your back to maximize the contraction of the rhomboids and middle trapezius.
- Experiment with ring rotation: start with palms facing each other and rotate to palms facing down at the top for better rear delt activation.
Make it harder
- Place a weight plate on your lap or wear a weighted vest to increase the load.
- Perform '1.5 reps' by pulling to the top, lowering halfway, pulling back to the top, and then lowering all the way down.
Frequently asked
- What muscles does the ring elevated row work?
- The ring elevated row primarily targets the lats and trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the ring elevated row?
- The ring elevated row uses suspension trainer.
- Is the ring elevated row good for beginners?
- The ring elevated row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.