Ring Pseudo Front Lever Row

The ring pseudo front lever row is a powerful bodyweight exercise that strengthens the lats, scapular stabilizers, and core, while also improving body control and straight-arm strength. It serves as a regression for tuck front lever rows and full front lever rows, making it an essential exercise for athletes working towards advanced calisthenics pulling movements.

Unlike regular ring rows, this variation requires the athlete to maintain a horizontal body position, similar to a front lever hold, while pulling the rings toward the hips rather than the chest. This positioning increases the core and posterior chain engagement, making it an excellent full-body pulling exercise.

Before attempting this movement, it’s beneficial to have a solid foundation in ring rows, scapular retractions, and core engagement. Additionally, athletes can modify difficulty by placing their feet on the ground (easier) or an elevated surface (harder).

For this exercise, you’ll need gymnastics rings set at an appropriate height. A neutral grip is recommended for comfort, but experimenting with supinated or pronated grips can add variety.

How to Perform a Ring Pseudo Front Lever Row

1. Set Up the Rings: Adjust the rings to waist height or slightly lower. The lower the rings, the harder the exercise.

2. Position Your Body: Lie horizontally under the rings with your feet on the ground or elevated on a box for added difficulty. Keep your body straight, core engaged, and glutes tight.

3. Grip the Rings: Hold the rings with a neutral grip (palms facing inward), though supinated (underhand) or pronated (overhand) grips can also be used.

4. Initiate the Pull: Engage your lats and core, then pull yourself toward the rings by driving your elbows back and slightly downward.

5. Touch Rings to the Hips: Instead of pulling towards the chest, aim to bring the rings to your lower abs or hips, mimicking the mechanics of a front lever row.

6. Squeeze & Hold: At the top, squeeze your lats and glutes, holding for 1-2 seconds to maximize muscle engagement.

7. Controlled Descent: Slowly lower yourself back to horizontal, keeping full-body tension and preventing the hips from sagging.

8. Repetitions & Sets: Perform 6-12 reps for 3-4 sets, ensuring strict form and controlled movement.

Benefits of Ring Pseudo Front Lever Rows

• Builds Strength for Front Lever Progressions: Trains the posterior chain and core, crucial for tuck, advanced tuck, and full front lever rows.

• Increases Lat & Scapular Control: Enhances pulling mechanics, scapular retraction, and straight-arm strength for advanced calisthenics moves.

• Engages the Core & Lower Back: Unlike regular rows, this variation requires intense core activation to maintain a horizontal body position.

• Improves Grip Strength: Holding the rings under bodyweight tension enhances forearm endurance and grip stability.

• Scalable for All Levels: Athletes can adjust foot position, ring height, and grip variations to modify difficulty.

Common Mistakes to Avoid

• Letting the Hips Drop: Keep your core and glutes engaged to maintain a straight body line.

• Pulling Too High (Toward the Chest): Focus on pulling to the hips or lower abs to mimic the mechanics of a front lever row.

• Using Momentum: Perform the movement slowly and with control to maximize time under tension.

• Not Engaging the Core & Lats Properly: Keep scapula engaged and initiate the pull from your back muscles, not just your arms.

• Over-Reliance on the Arms: Drive the elbows back and down, rather than just bending at the elbows, to engage the lats properly.

Gym Equivalents for Ring Pseudo Front Lever Rows

• Cable Lat Pull-Ins (Angled Lat Rows)

• Inverted Bar Rows (Feet Elevated, Pulling to Hips)

• Straight-Arm Lat Pulldowns (Cable Machine)

• Assisted Front Lever Holds (Using a Band for Support)

The ring pseudo front lever row primarily targets:

•Primary: Latissimus dorsi (lats), rhomboids, rear delts.

•Secondary: Trapezius, forearms, biceps, erector spinae, core stabilizers.

During the pulling phase, the lats and rhomboids drive the movement, while the traps and rear delts assist in scapular retraction. The forearms and grip muscles engage due to the ring instability, and the core and lower back work to maintain body tension.

The ring pseudo front lever row is an essential progression exercise that bridges the gap between basic pulling movements and advanced front lever strength work. By modifying foot position, body angle, and tempo, athletes can tailor the exercise to their level while steadily improving pulling strength and body control. As strength increases, transitioning to tuck front lever rows and eventually full front lever rows will become more achievable.