Exercise guide
Ring Weighted Neutral Grip Inverted Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This advanced compound movement targets the lats, traps, and biceps while demanding significant core stability. Elevating the feet and adding weight increases the resistance profile, making it a potent builder for the mid-back and posterior deltoids.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Adjust the rings to a height where your body will be horizontal when your arms are fully extended.
- Place a flat bench at a distance where your heels can rest comfortably on it while your body is straight.
- Sit on the floor under the rings, place a weight plate securely on your lap/hips, and carefully transition into the starting position with your heels on the bench.
- Grasp the rings with a neutral grip (palms facing each other) and hang with your arms fully extended and body in a rigid plank.
How to do it
- Exhale and pull your chest toward the rings by driving your elbows back and squeezing your shoulder blades together.
- Maintain a controlled tempo, taking 1 second to pull up and 2-3 seconds to lower back down.
- Inhale as you slowly lower yourself to the starting position until your arms are fully extended.
- Keep your core and glutes braced throughout the entire set to prevent your hips from sagging.
Form checklist
- Maintain a straight line from your head to your heels; do not let the hips dip.
- Pull the rings toward the sides of your lower chest, not your neck or face.
- Keep your shoulders depressed and away from your ears to maximize lat engagement.
- Ensure the weight plate is centered and stable on your hips throughout the movement.
- Avoid using momentum or 'kipping' to reach the top of the rep.
Pro tips
- Focus on 'pulling with the elbows' rather than the hands to better isolate the back muscles and reduce bicep dominance.
- At the top of the movement, pause for a split second and forcefully retract your scapulae for maximum trapezius and rhomboid activation.
Make it harder
- Add a 3-second isometric hold at the peak of the contraction on every rep.
- Use a weighted vest instead of a plate to allow for a greater range of motion and more stable loading.
Frequently asked
- What muscles does the ring weighted neutral grip inverted row work?
- The ring weighted neutral grip inverted row primarily targets the lats and trapezius, and also works the biceps, forearms, rhomboids, and serratus anterior as secondary muscles.
- What equipment do you need for the ring weighted neutral grip inverted row?
- The ring weighted neutral grip inverted row uses suspension trainer.
- Is the ring weighted neutral grip inverted row good for beginners?
- The ring weighted neutral grip inverted row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.