Ring Inverted Row Parallel To The Floor

Muscles worked

Setup

1. Adjust the rings so they hang at a height where your body will be parallel to the floor when your arms are fully extended.
2. Grasp the rings with a neutral grip (palms facing each other) and walk your feet forward until you are positioned directly under the anchor point.
3. Extend your legs fully and lift your hips until your body forms a straight line from head to heels, heels digging into the floor.

How to do it

1. Exhale as you pull your chest toward the rings by driving your elbows back and retracting your shoulder blades.
2. Maintain a rigid plank position throughout the movement, ensuring your hips do not sag or pike.
3. Inhale as you slowly lower yourself back to the starting position with a controlled 2-3 second eccentric phase.
4. Fully extend your arms at the bottom without losing tension in your shoulders or core.

Form checklist

• Keep your core and glutes tight to maintain a perfectly straight line from head to heels.
• Ensure the rings reach the sides of your chest at the top of the rep for full range of motion.
• Keep your neck neutral and gaze upward; do not reach with your chin toward the rings.
• Avoid using momentum or 'kipping' with the hips to assist the pull.

Pro tips

• At the top of the movement, slightly rotate your palms toward your face to increase bicep and lat peak contraction.
• Focus on 'pulling the rings apart' at the top of the rep to maximize trapezius and rear deltoid activation.
• Imagine driving your elbows through the floor behind you rather than just pulling with your hands.

Make it harder

• Elevate your feet on a box or bench to move your body beyond parallel, increasing the percentage of body weight being lifted.
• Add a 2-second isometric hold at the top of each repetition to increase time under tension.

Frequently asked

What muscles does the ring inverted row parallel to the floor work?

The ring inverted row parallel to the floor 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 inverted row parallel to the floor?

The ring inverted row parallel to the floor uses suspension trainer.

Is the ring inverted row parallel to the floor good for beginners?

The ring inverted row parallel to the floor is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Pull-UpBeginner · lats and trapezius
• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius