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
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
Programming Combos
Use with:
- #53: 100 Reps of a Skill Movement
- #85: 100 Sumo Deadlift High Pulls
- #87: 100 Rep Hybrid Strength Circuit
Recovery & Mobility
Expect upper back fatigue and grip soreness. Cool down with:
- Band pull-aparts
- Doorway pec stretch
- Foam rolling lats and rhomboids
- Breathwork from #35: 100 Seconds of Breathwork
