Also known as: australian ring row, elevated feet ring row, feet elevated australian row, incline ring row, inverted ring row

What is Ring Australian Row Feet Elevated?

The Ring Australian Row Feet Elevated is a horizontal ring pull performed with feet raised on a box, targeting the lats, mid-back and biceps. It’s a medium-level pull exercise that also recruits the hamstrings and core for total-body tension and improved scapular control.

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How to Do Ring Australian Row Feet Elevated

  1. Set up position: Adjust rings to chest height, place feet on a stable box, grip rings pronated slightly wider than shoulders, and position body in a straight line.
  2. Brace your core: Drive hips up, squeeze glutes, and brace your core so your body forms a straight line from head to heels before initiating the pull.
  3. Initiate scapula: Begin each rep by retracting the scapula - pull shoulder blades together and down to engage mid-back before bending the elbows.
  4. Pull to chest: Drive elbows back and pull the rings toward your lower chest, keeping elbows close and maintaining a tight mid-back squeeze at the top.
  5. Lower with control: Slowly extend the arms while keeping shoulder depression and full body tension; resist gravity to improve eccentric strength and protect the shoulder joint.
  6. Repeat and progress: Reset scapula each rep, perform controlled sets of 6-12 reps; to progress lower the box height or increase body angle toward horizontal.

Muscle Groups

Back, Biceps, Latissimus, Hamstring

Description

Take a pronated (overhand) grip, hands slightly wider than shoulder width apart, position yourself underneath the rings. Place your feet on top of a box or stable surface, and drive your hips up. Squeeze your glutes and brace your core, your body should form a straight line head to heels
Start with your arms full extended, shoulders depressed (down, away from your ears).

Begin by retracting the scapula (Flexing your shoulder blades together) Engaging your mid back, before flexing your elbows and pull the rings to your chest.

Squeeze at the top, mid back engaged, lower to the start. 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, Bench

Progressions and Regressions

None

Frequently Asked Questions

What are the main benefits of the Ring Australian Row Feet Elevated?

This exercise builds horizontal pulling strength, improves scapular control and mid-back activation, and strengthens biceps while engaging the hamstrings and core for full-body tension and posture improvements.

What common mistakes should I avoid when doing this exercise?

Avoid initiating with the arms, letting hips sag, flaring elbows, or using momentum. Maintain scapular retraction, shoulder depression, straight body line, and controlled tempo to protect the shoulder and maximize back engagement.

How can I progress or regress the Ring Australian Row Feet Elevated?

Regress by placing feet on the ground, raising ring height, or reducing range of motion. Progress by lowering the box, increasing body angle toward horizontal, adding reps, or moving to inverted rows and assisted pull-ups.