Ring Rear Delt Row

Muscles worked

Setup

1. Adjust the rings to approximately waist height and stand facing the anchor point.
2. Grasp the rings with a pronated (overhand) grip, palms facing the floor.
3. Lean back until your arms are fully extended, walking your feet forward to achieve the desired level of resistance.
4. Maintain a straight line from your head to your heels, engaging your core and glutes.

How to do it

1. Exhale as you pull your chest toward the rings, flaring your elbows out to the sides at roughly 90 degrees from your torso.
2. Continue the pull until your hands are in line with your shoulders, focusing on squeezing your shoulder blades together.
3. Inhale as you slowly lower your body back to the starting position with a controlled 2-3 second eccentric phase.
4. Maintain a neutral spine and avoid leading the movement with your hips or chin.

Form checklist

• Keep elbows high and wide, aligned with the shoulders.
• Maintain a rigid plank position throughout the entire set without sagging hips.
• Avoid shrugging your shoulders toward your ears; keep the scapulae depressed.
• Ensure the wrists remain neutral and do not curl inward during the pull.

Pro tips

• Focus on pulling with your elbows rather than your hands to better isolate the rear deltoids.
• Hold the peak contraction for one second to maximize tension in the posterior shoulder and upper traps.
• Imagine trying to pull the rings apart as you reach the top of the movement.

Make it harder

• Walk your feet further forward to create a more horizontal body angle relative to the floor.
• Elevate your feet on a box or bench to increase the percentage of body weight being lifted.

Frequently asked

What muscles does the ring rear delt row work?

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

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

The ring rear delt row uses suspension trainer.

Is the ring rear delt row good for beginners?

The ring 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

• Band Standing Rear Delt RowIntermediate · deltoids, lats, and rhomboids
• Barbell Rear Delt RowIntermediate · deltoids and lats
• Cable Twisting Overhead PressIntermediate · biceps, deltoids, erector spinae, and lats
• Child Pose Arms RotationBeginner · deltoids, erector spinae, and lats