Ring Single Arm Rear Delt Row

Muscles worked

Setup

1. Set one ring to approximately waist height and grasp it with one hand using a neutral or overhand grip.
2. Walk your feet forward to create a diagonal lean, keeping your body in a straight line from head to heels.
3. Place your non-working hand on your hip or across your chest to ensure it does not assist the movement.
4. Square your shoulders and hips toward the anchor point, engaging your core and glutes to stabilize the spine.

How to do it

1. Exhale as you pull your body toward the ring by driving your elbow back and slightly outward at a 45 to 60-degree angle from the torso.
2. Focus on pulling with the back of the shoulder, stopping when your hand is level with your chest and your elbow is past your midline.
3. Inhale as you slowly lower yourself back to the starting position with a controlled 3-second eccentric phase.
4. Complete all reps on one side before switching to the other to maintain consistent tension.

Form checklist

• Keep your shoulders square; do not let the working shoulder dip or the torso rotate toward the ring.
• Maintain a 'high' elbow path to emphasize the rear deltoid and trapezius over the latissimus dorsi.
• Keep your core braced and glutes squeezed to prevent the hips from sagging or the back from arching.
• Ensure the wrist remains neutral and does not curl inward during the pull.

Pro tips

• Imagine pulling your elbow 'out and back' rather than just 'up' to maximize posterior deltoid recruitment.
• Pause for one second at the peak of the contraction, focusing on squeezing the shoulder blade toward the spine.
• Initiate the movement by retracting the scapula slightly before the arm begins to bend.

Make it harder

• Walk your feet further forward toward the anchor point to create a more horizontal body angle, increasing the resistance.
• Elevate your feet on a box or bench to perform the row from a deficit, significantly increasing the load on the upper back.

Frequently asked

What muscles does the ring single arm rear delt row work?

The ring single arm rear delt row primarily targets the deltoids, and also works the lats, rhomboids, and serratus anterior as secondary muscles.

What equipment do you need for the ring single arm rear delt row?

The ring single arm rear delt row uses suspension trainer.

Is the ring single arm rear delt row good for beginners?

The ring single arm rear delt row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Arm-Up Rotator StretchBeginner · deltoids
• Arms Forward And Behind The NeckBeginner · deltoids and pectorals
• Arms Stretch On A SupportBeginner · biceps, deltoids, and pectorals