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Challenge · 2025

#92: 100 Ring Rows for Scapular Strength

Master your bodyweight pulling strength with 100 ring rows. This challenge builds scapular control, upper back strength, and bulletproof posture.

By Richard Branson · · Updated

Athlete performing a strict ring row in a functional gym, body rigid in plank, rings suspended from rig, strong scapular retraction mid-rep

If pull-ups are the gold standard of upper-body pulling, then ring rows are the foundation they’re built upon.

The ring row is an underrated, highly effective movement for developing the upper back, scapular stability, arm strength, and core control all without loading the spine or needing a pull-up bar.

In Challenge #92, you’ll complete 100 strict ring rows, focusing on control, form, and full range of motion. Whether you’re chasing your first pull-up or bulletproofing your posture, this is your next go-to challenge.

“The strongest backs are built one horizontal pull at a time.” — RB100.Fitness

Challenge Format

  • Target: 100 total reps
  • Equipment: Gymnastic rings or TRX-style suspension trainer
  • Setup: Rings shoulder-width apart, adjusted to hip height
  • Form Guidelines: Start from a plank position (heels on ground, arms extended)
  • Row chest to rings
  • Squeeze shoulder blades together
  • Lower under control, no bounce
Close-up of mid-row position with shoulder blades fully retracted, tension visible across the upper back
Close-up of mid-row position with shoulder blades fully retracted, tension visible across the upper back

Suggested Sets

  • 10 × 10
  • 4 × 25 with 60–90s rest
  • Superset with push movements for antagonist pairing
  • EMOM: 10 rows per minute × 10 minutes

Track form quality and total sets in the RB100 Tracker.

Why It Works

The ring row is a horizontal pull that helps balance out all the pressing we often do from push-ups to burpees. By strengthening your rhomboids, traps, rear delts, and core, you’ll unlock better posture, shoulder function, and athletic movement.

Muscles Targeted:

  • Rhomboids
  • Trapezius
  • Rear delts
  • Biceps
  • Deep core stabilisers

It’s also incredibly joint-friendly no strain on the lower back, elbows, or shoulders if done correctly.

Progressions & Regressions

Beginner:

  • Walk feet further back to reduce difficulty
  • Perform bent-knee ring rows (feet flat, knees bent)

Intermediate:

  • Body in straight plank
  • Feet under rings

Advanced:

  • Feet elevated
  • Add weight vest
  • 3-second negative tempo

Technique Tips

  • Don’t shrug pull shoulders down and back
  • Keep elbows close to ribs, not flared
  • Maintain a straight line from head to heels
  • Pause at the top of each rep
  • Breathe in on the way down, out as you pull
Side angle showing full-body alignment from heels to head with rings drawn to the chest
Side angle showing full-body alignment from heels to head with rings drawn to the chest

Programming Combos

Use with:

Recovery & Mobility

Expect upper back fatigue and grip soreness. Cool down with:

Learn More

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