Wide Ring Row

The wide ring row is a variation of the classic ring row that emphasizes the upper back, rear delts, and rhomboids by using a wider grip. Instead of keeping the elbows close to the body, the arms move outward, making it a great exercise for improving scapular retraction, shoulder stability, and pulling strength. This movement is an excellent bodyweight alternative to wide grip barbell rows or machine rows and helps develop the postural muscles that support shoulder health.

Before incorporating this exercise, it’s helpful to have basic ring row strength and adequate shoulder mobility to handle the increased range of motion. The unstable nature of rings also requires good core engagement and control throughout the movement.

For this exercise, you’ll need a pair of gymnastics rings set at an appropriate height. Lowering the rings makes the exercise harder, while raising them makes it easier. A weighted vest or slow tempo reps can also be used to increase difficulty.

How to Perform a Wide Ring Row

1. Setup the Rings: Adjust the rings to waist height or lower for increased difficulty. Stand facing the rings and grip them with an overhand grip, keeping your hands wider than shoulder-width apart.

2. Position Your Body: Walk your feet forward and lean back so your body is in a straight line from head to heels. The more horizontal your body, the harder the movement. Engage your core and glutes to prevent sagging.

3. Initiate the Pull: Pull your chest toward the rings while keeping your elbows flared outward at approximately a 90-degree angle. Focus on engaging your upper back and rear delts rather than relying on your biceps.

4. Squeeze at the Top: Pull until your chest reaches the level of the rings, squeezing your shoulder blades together for maximum contraction.

5. Controlled Descent: Lower yourself slowly and under control, maintaining core tension to prevent excessive swinging.

6. Repetitions & Sets: Perform 8-15 reps for 3-4 sets, ensuring slow and controlled movement throughout.

Benefits of Wide Ring Rows

• Targets the Upper Back & Rear Delts: Unlike regular ring rows, the wide variation focuses more on rhomboids, traps, and rear delts rather than just the lats.

• Improves Scapular Strength & Stability: Strengthens muscles responsible for proper shoulder retraction and posture, reducing injury risk.

• Enhances Pulling Power: Helps build the strength needed for muscle-ups, front levers, and one-arm pulling progressions.

• Increases Core & Grip Strength: The instability of the rings forces deeper engagement of the core and forearm muscles.

• Adjustable for All Levels: Easily modified by changing body angle, making it beginner-friendly yet scalable for advanced athletes.

Common Mistakes to Avoid

• Letting the Hips Sag: Keep your core tight to maintain a straight body line.

• Pulling Too Much with the Arms: Focus on using your upper back and rear delts, not just your biceps.

• Not Controlling the Eccentric Phase: Lower yourself slowly rather than dropping back down.

• Overextending the Shoulders at the Bottom: Avoid completely relaxing at the bottom, which can strain the shoulders.

• Using Too Much Momentum: Perform slow and controlled reps instead of relying on momentum to complete the pull.

Gym Equivalents for Wide Ring Rows

• Wide Grip Barbell Rows

• Seated Cable Rows (Wide Grip)

• Chest-Supported Dumbbell Rows (Pronated Grip)

• T-Bar Rows with a Wide Grip Handle

The wide ring row primarily targets:

•Primary: Upper trapezius, rhomboids, rear deltoids.

•Secondary: Lats, biceps, forearms, core stabilizers.

During the pulling phase, the upper traps and rhomboids engage to retract the scapula, while the rear delts and lats contribute to the motion. The biceps assist in elbow flexion, and the core works to stabilize the movement.

The wide ring row is a scalable and effective pulling exercise that allows athletes to progressively build upper back strength while improving scapular control and grip endurance. By modifying the ring height, body angle, and tempo, athletes can tailor the difficulty level to their fitness goals. Over time, integrating harder progressions (such as archer or one-arm rows) will help bridge the gap toward pull-ups, muscle-ups, and front lever training.