Exercise guide
Ring Wide Grip Inverted Row
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This compound movement emphasizes upper back thickness and rear deltoid development by utilizing a wide grip and elevated foot position to increase resistance. The rings allow for a more natural joint path compared to a fixed bar, enhancing muscle recruitment in the traps and lats.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the rings to approximately waist height and place a flat bench a few feet in front of them.
- Grasp the rings with a wide, overhand (pronated) grip, significantly wider than shoulder-width.
- Place your heels on the bench and lift your hips so your body forms a straight line from head to heels, parallel to the floor.
- Start with your arms fully extended and your core braced.
How to do it
- Pull your chest toward the rings by driving your elbows out wide to the sides and back.
- Exhale as you pull, aiming to bring the rings toward the sides of your chest.
- Squeeze your shoulder blades together at the top of the movement for a one-second pause.
- Inhale as you slowly lower your body back to the starting position using a controlled 2-second tempo.
Form checklist
- Keep your core and glutes tight to prevent your hips from sagging or your back from arching.
- Maintain a wide elbow flare throughout the movement to target the upper back and rear delts.
- Ensure your neck remains neutral; do not reach with your chin at the top of the rep.
- Achieve a full range of motion by bringing your chest as close to the rings as possible.
Pro tips
- Imagine trying to pull the rings apart as you ascend to maximize tension in the posterior deltoids and trapezius.
- Initiate the movement by retracting your shoulder blades rather than pulling with your hands to ensure the back muscles do the work.
Make it harder
- Wear a weighted vest to increase the resistance of the pull.
- Incorporate a '1.5 rep' scheme: pull to the top, lower halfway, pull back to the top, and then lower fully to the start.
Frequently asked
- What muscles does the ring wide grip inverted row work?
- The ring wide 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 wide grip inverted row?
- The ring wide grip inverted row uses suspension trainer.
- Is the ring wide grip inverted row good for beginners?
- The ring wide grip inverted row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.