What is Muscle-Up Row?
A Muscle-Up Row is an easy ring-based pulling exercise where you hang under rings and pull your chest toward them, transitioning above the rings. It primarily targets the biceps, latissimus and upper back. Suitable for beginners, adjust ring height to increase or decrease difficulty.
How to Do Muscle-Up Row
- Set ring height: Adjust the rings to chest-height or slightly lower; lower rings for more challenge, raise them to reduce intensity and ensure secure anchors.
- Start position: Stand under rings, grip them neutral, arms fully extended, body straight and heels on the ground; engage core and scapulae before pulling.
- Initiate pull: Begin by flexing elbows and retracting shoulder blades, pulling your chest toward the rings with controlled speed and steady breathing.
- Top transition: At the top, perform the small transition to bring your chest above the rings, pause briefly while keeping elbows close and core tight.
- Controlled descent: Slowly lower back to the start by extending the arms and maintaining scapular retraction; avoid dropping or swinging the body.
Muscle Groups
Biceps, 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 hanging underneath the rings while holding in rings. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
Begin by flexing the elbow, pulling your chest towards the rings. Retract your shoulder blades as you perform the movement.
At the top do the transition so you stay above the rings and pause at that point. Slowly transition back and get to the initial position.
Repeat for the desired number of repetitions.
Movement Group
Pull
Required Equipment
Rings
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of the Muscle-Up Row?
The Muscle-Up Row builds pulling strength, improves scapular control and strengthens biceps, lats and upper back. It enhances ring stability and transitional body awareness, aiding progression toward full muscle-ups and better pulling mechanics.
What common mistakes should I avoid?
Common mistakes include using excessive body swing, failing to retract the shoulder blades, incomplete range of motion and rushing the transition. Keep controlled tempo, engage core, maintain a straight body line and prioritize scapular retraction to protect shoulders.
How can I progress or regress the Muscle-Up Row?
To progress, lower rings or add a weighted vest, increase reps or slow the eccentric. To regress, raise ring height, use assistance bands or do inverted rows with feet on the floor. Add core and shoulder stability work for safer progression.