Exercise guide
Ring Wide Grip Inverted Row On Floor
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This compound pulling movement targets the upper back, rear deltoids, and lats by utilizing a wide grip on gymnastic rings to emphasize horizontal abduction. Performing the row from a floor-start position allows for a consistent range of motion and high mechanical tension on the trapezius and rhomboids.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the rings to a height where your arms are fully extended and your back is just clearing the floor.
- Sit on the floor directly underneath the ring anchor point with your legs extended straight.
- Grasp the rings with a wide, overhand (pronated) grip, significantly wider than shoulder-width.
- Engage your core and squeeze your glutes to lift your hips, creating a straight line from your head to your heels.
How to do it
- Pull your chest toward the rings by driving your elbows out wide to the sides, exhaling as you ascend.
- Continue pulling until your chest is level with the rings, focusing on squeezing your shoulder blades together at the top.
- Inhale as you lower your body back to the starting position with a controlled 2-second eccentric phase.
- Stop just before your back touches the floor to maintain constant tension on the target muscles.
Form checklist
- Keep your elbows flared out wide to maximize upper back and rear delt recruitment.
- Maintain a rigid 'plank' position; do not let your hips sag or your lower back arch.
- Keep your neck in a neutral position, looking straight up at the anchor point.
- Ensure the rings remain stable and do not drift inward toward your shoulders during the pull.
Pro tips
- Think about pulling the rings apart as you rise to further engage the posterior deltoids.
- Pause for one second at the peak of the movement to emphasize the contraction of the mid-traps and rhomboids.
Make it harder
- Elevate your feet on a box or bench to shift more body weight into the pull.
- Pause for 3 seconds at the top of each rep to increase time under tension.
Frequently asked
- What muscles does the ring wide grip inverted row on floor work?
- The ring wide grip inverted row on 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 wide grip inverted row on floor?
- The ring wide grip inverted row on floor uses suspension trainer.
- Is the ring wide grip inverted row on floor good for beginners?
- The ring wide grip inverted row on floor is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.