Also known as: australian row, australian rows, ring rows, inverted ring row, bodyweight rows

What is Ring Australian Row?

The Ring Australian Row is an easy horizontal pull performed beneath rings that targets the lats, mid-back, biceps and rear shoulders. It trains scapular retraction, shoulder stability and core tension, making it a beginner-friendly pull strength builder.

How to Do Ring Australian Row

  1. Set ring height: Adjust rings to waist height, take a pronated grip slightly wider than shoulder width, and position yourself under the rings with arms fully extended.
  2. Brace your body: Squeeze glutes, engage your core and depress shoulders; keep a straight head-to-heel line to maintain full-body tension throughout each rep.
  3. Retract shoulder blades: Initiate the rep by pulling your shoulder blades together without bending the elbows, activating the mid-back before the arm pull.
  4. Pull to chest: Bend elbows and pull the rings toward your lower chest, rotating rings so palms face each other at the top while squeezing the mid-back.
  5. Lower with control: Slowly extend the elbows and allow the scapula to protract, maintaining tension and straight body alignment; reset scapula before the next repetition.

Muscle Groups

Biceps, Shoulders, Trapezius, Latissimus, Back

Description

Take a pronated (overhand) grip, hands slightly wider than shoulder width apart, position yourself underneath the rings.

Start with your arms full extended, shoulders depressed (down, away from your ears). Squeeze your glutes and brace your core, your body should form a straight line head to heels. Maintain this position throughout.

Begin by retracting the scapula (Flexing your shoulder blades together) Engaging your mid back, before flexing your elbows. As you pull the rings to your chest, rotate the rings so that your palms are facing each other at the top of the movement.

Squeeze your scapula in retraction, lower to the start and repeat for repetitions.

Be sure to initiate each rep with your scapula and not your arms, and maintain total body tension.
Movement Group: Pull
Equipment: Rings

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Ring Australian Rows?

Ring Australian Rows develop horizontal pulling strength, scapular stability and posture while targeting lats, traps, biceps and rear shoulders. Ring instability also improves shoulder control and core engagement, useful for beginners and as a step toward pull-ups.

What are common mistakes when doing Ring Australian Rows?

Common mistakes include starting the pull with the arms instead of scapular retraction, letting hips sag or pike, flaring elbows, using momentum, and poor ring rotation. These reduce effectiveness and increase shoulder strain—focus on tempo and form.

How can I progress or modify the Ring Australian Row?

To progress, lower the rings, elevate your feet, add weight, or work toward ring pull-ups. To regress, raise the rings, bend knees, or use a more upright angle. Alternatives include inverted rows, TRX rows and band-assisted pulls.