What is Ring Australian Row?
What is Ring Australian Row? The Ring Australian Row is an easy horizontal pulling exercise on rings that targets the lats, mid-back, traps, shoulders and biceps. It emphasizes scapular retraction and full-body tension, making it beginner-friendly for building pulling strength and control.
How to Do Ring Australian Row
- Set up rings: Adjust rings to waist height, take a pronated grip slightly wider than shoulders, and stand under rings with body aligned.
- Engage core and glutes: Lean back so body forms a straight line head-to-heels; squeeze glutes, brace core, and depress shoulders away from ears before each rep.
- Initiate with scapula: Start the pull by retracting your scapula to engage the mid-back, then bend elbows and pull rings to your lower chest.
- Rotate rings: As you reach the top, rotate the rings so palms face each other; squeeze shoulder blades and hold briefly for maximal tension.
- Lower with control: Slowly extend elbows and allow scapula to protract, keeping full-body tension; reset scapula before the next rep to avoid arm-dominant pulling.
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
Required Equipment
Rings
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of the Ring Australian Row?
The Ring Australian Row builds horizontal pulling strength, improves scapular control, and targets lats, mid-back, traps, shoulders and biceps. It's low-impact, scalable for beginners, and transfers to stronger pull-ups and better posture when performed with correct form.
What are common mistakes to avoid?
Common mistakes include pulling with the arms before scapular retraction, letting the hips sag, flaring the ribs, and using too fast a tempo. These reduce mid-back activation and increase injury risk. Focus on scapular initiation, straight-body tension, and controlled tempo.
How can I progress or regress the Ring Australian Row?
Regress by raising rings higher and standing more upright, or shortening the lean. Progress by lowering ring height, elevating feet, or adding pauses/slow negatives. Alternatives include bodyweight rows on a bar, inverted rows, or assisted pull-ups to work similar pulling muscles.