What is Ring Australian Row Feet Elevated?

The Ring Australian Row Feet Elevated is a medium-level horizontal pull using rings with feet on a box. It primarily targets the lats, mid-back and biceps while engaging hamstrings and glutes for alignment. Focus on scapular retraction and full-body tension for safe, effective reps.

How to Do Ring Australian Row Feet Elevated

  1. Set ring height: Adjust rings to waist height and confirm straps are secure. Grip rings pronated, hands slightly wider than shoulder width for stable pulling.
  2. Position feet elevated: Place feet on a stable box or bench, drive hips up so body forms a straight line head-to-heels, brace your core and squeeze glutes.
  3. Start scapular set: Begin each rep by depressing and retracting the shoulder blades to engage the mid-back before bending the elbows; avoid pulling with arms first.
  4. Pull to chest: Pull the rings to your lower chest by flexing the elbows while keeping scapular retraction and a rigid torso; squeeze the mid-back at the top.
  5. Lower with control: Slowly extend the arms back to full length while maintaining scapular control and body tension; keep hips lifted to prevent sagging or lumbar strain.

Muscle Groups

Biceps, Latissimus, Hamstring, Back

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

Required Equipment

Rings, Bench

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Ring Australian Row Feet Elevated?

This variation strengthens lats, mid-back and biceps while teaching scapular control and horizontal pulling mechanics. Elevated feet increase posterior chain engagement and core stability, improving pull-up carryover and shoulder health for balanced upper-body development.

What common mistakes should I avoid?

Common errors include initiating the rep with the arms, letting hips sag, flaring elbows, and losing scapular control. Fix by maintaining full-body tension, starting each rep with scapular retraction, and checking hip and head alignment.

How can I progress or regress this exercise?

Regress by raising ring height or lowering foot elevation and using a higher box or feet-on-floor rows. Progress by lowering rings to increase difficulty, adding weight (vest), increasing incline, or working single-arm rows for unilateral strength.