Exercise guide
Ring High Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
The Ring High Row is a compound pulling movement that emphasizes the rear deltoids, traps, and upper back by utilizing a wide elbow path. It is highly effective for improving shoulder health, posture, and upper body thickness.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the rings to approximately chest height and stand facing the anchor point.
- Grasp the rings with an overhand (pronated) grip, palms facing the floor.
- Walk your feet forward toward the anchor point to create a lean, keeping your body in a straight line from head to heels.
- Extend your arms fully, maintaining tension in the straps and engaging your core and glutes.
How to do it
- Exhale as you pull your chest toward the rings by driving your elbows out wide and back, keeping them nearly level with your shoulders.
- Pull until the rings are aligned with your upper chest or collarbones, ensuring your elbows stay flared.
- Inhale as you slowly lower yourself back to the starting position using a controlled 2-3 second tempo.
- Maintain a rigid plank position throughout the entire movement, avoiding any sagging at the hips.
Form checklist
- Keep elbows high and flared out, roughly parallel to the floor.
- Maintain a neutral spine and avoid leading the movement with your hips.
- Retract and depress your shoulder blades as you reach the top of the pull.
- Keep your wrists straight and avoid 'curling' the rings toward you with your forearms.
- Ensure the straps remain taut and do not go slack at the bottom of the rep.
Pro tips
- Focus on 'pulling the rings apart' at the top of the movement to maximize rear deltoid and rhomboid recruitment.
- Imagine driving your elbows behind you rather than pulling with your hands to better engage the back muscles over the biceps.
Make it harder
- Walk your feet further forward to increase the body angle and move more of your body weight.
- Elevate your feet on a box or bench to perform the row from a horizontal or slightly inverted position.
Frequently asked
- What muscles does the ring high row work?
- The ring high row primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the ring high row?
- The ring high row uses suspension trainer.
- Is the ring high row good for beginners?
- The ring high row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.