Exercise guide
Ring Weighted Pronated Grip Inverted Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This advanced compound movement uses rings and external weight to maximize tension on the lats, traps, and rear deltoids while challenging core stability. Elevating the feet on a bench shifts more body weight into the pull, making it a potent horizontal pulling variation.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set the rings to a height where your arms are fully extended and your back is just off the floor.
- Place a flat bench at a distance where your heels can rest on it with your legs straight.
- Sit on the floor, place a weight plate securely on your lap/lower chest, and lie back under the rings.
- Grasp the rings with a pronated (overhand) grip, shoulder-width apart, and place your heels on the bench so your body is horizontal.
How to do it
- Exhale and pull your chest toward the rings by driving your elbows back and down toward your hips.
- Keep your body in a rigid plank position, ensuring your hips do not sag or bridge upward.
- Squeeze your shoulder blades together at the top of the movement for a one-second pause.
- Inhale and lower yourself back to the starting position with a controlled 3-second eccentric phase.
Form checklist
- Maintain a straight line from your head to your heels throughout the set.
- Keep your wrists neutral and do not allow them to curl or bend during the pull.
- Ensure the rings remain steady and do not flare out away from your body.
- Pull until your chest is level with the rings to ensure full range of motion.
Pro tips
- Focus on 'pulling through the elbows' to minimize bicep dominance and maximize back engagement.
- Depress your shoulder blades before you start the pull to pre-engage the lats and protect the rotator cuff.
Make it harder
- Incorporate a 3-5 second slow eccentric (lowering) phase to increase time under tension.
- Perform a 'pause-and-hold' at the top of every rep for 2-3 seconds to challenge isometric strength.
Frequently asked
- What muscles does the ring weighted pronated grip inverted row work?
- The ring weighted pronated grip inverted 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 weighted pronated grip inverted row?
- The ring weighted pronated grip inverted row uses suspension trainer.
- Is the ring weighted pronated grip inverted row good for beginners?
- The ring weighted pronated grip inverted row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.