Also known as: australian row, australian rows, ring australian row, false grip rows, false-grip australian

What is Ring False Grip Australian Row?

The Ring False Grip Australian Row is a horizontal pulling exercise on rings that builds the lats, biceps, mid-back and chest using a false grip. It’s a medium-difficulty calisthenics move emphasizing scapular retraction, core tension and strict body alignment for safe strength gains.

How to Do Ring False Grip Australian Row

  1. Set ring height: Adjust rings so your body forms a straight line at the start - lower rings increase difficulty; choose a level that allows perfect technique.
  2. Assume false grip: Grasp rings with wrists over the rings (false grip), thumbs over; keep wrists stacked and avoid a loose grip to maintain ring stability.
  3. Body alignment: Extend arms, engage glutes and core, form a straight line from heels to shoulders; maintain tension and avoid letting hips sag.
  4. Scapular retraction: Initiate the movement by pinching shoulder blades together to start the pull - avoid shrugging and keep elbows tracking toward the torso.
  5. Pull to chest: Pull the rings to your lower chest/sternum, flex elbows and squeeze the mid-back at the top while maintaining a tight core and straight body.
  6. Lower with control: Slowly extend the arms while maintaining tension; control the descent until elbows are nearly straight, then reset scapula and repeat for reps.

Muscle Groups

Biceps, Chest, Trapezius, Latissimus, Back

Description

Adjust the height of the rings appropriate for your fitness level (the lower the rings the more difficult the exercise).

Position yourself underneath the rings and take hold of them with a false grip.
Start with your arms extended, and your body forming a straight line from heels to shoulders, glutes engaged, core braced.

Initiate the movement by retracting your scapula (pinch your shoulder blades together) and pull the rings to your chest, while maintaining total body tension.

Utilise a full range of motion, rings should come all the way to your chest, squeeze your mid back at the top. Lower and repeat for repetitions.

Begin by flexing the elbow, pulling your chest towards the rings. Retract your shoulder blades as you perform the movement.

Pause at the top of the motion, and return yourself to the start position.

Repeat for the desired number of repetitions.
Movement Group: Pull
Equipment: Rings

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Ring False Grip Australian Row?

This exercise strengthens the lats, biceps and mid-back, improves scapular retraction and ring-specific grip strength, and builds horizontal pulling foundation while enhancing core stability and transfer to pull-ups.

What common mistakes should I avoid when doing this exercise?

Avoid a loose grip instead of a false grip, shrugging shoulders, sagging hips, using momentum, and failing to bring rings to the chest. Focus on full range of motion and steady body tension.

How can I progress or regress the Ring False Grip Australian Row?

Regress by raising the rings, bending knees or shortening the lever and practicing false-grip holds. Progress by lowering rings, elevating feet, adding weight, increasing reps, or moving toward ring pull-ups.