What is Ring One Arm Inverted Row?

The Ring One Arm Inverted Row is a unilateral ring pull exercise performed from a leaned-back position to strengthen the biceps, shoulders, traps and core. It’s a medium-difficulty pull variation that challenges grip, scapular control and posterior-chain stability.

How to Do Ring One Arm Inverted Row

  1. Set ring height: Adjust rings to chest-height (higher makes it easier). Ensure straps are secure and equal length before starting to protect shoulder and wrist safety.
  2. Grip one ring: Grip a single ring with a neutral wrist, extend your arm, and position your feet flat with legs beneath the ring for support and leverage.
  3. Align and brace: Lean back keeping a straight line from head to heels; squeeze glutes and brace the core to protect your lower back during the pull.
  4. Pull to ring: Pull with the working arm, driving the elbow back and down until your chest meets the ring. Lead with the elbow, not the hand.
  5. Lower with control: Slowly extend the arm until fully straight while maintaining torso alignment; control the descent to avoid shoulder strain and reset before the next rep.

Muscle Groups

Biceps, Core, Shoulders, Trapezius, Forearm, Glutes

Description

Start off by setting the correct ring height - it will make the exercise easier if rings are higher. Grab one ring with your hand and have your legs beneath the ring while you are laying your body back but keeping it straight by squeezing your glutes and engaging the core.

While maintaining the straight position pull yourself up with one arm holding the ring until your chest reaches the ring.

Reverse the movement until your arm is fully straight. This counts as one repetition.

Repeat for the required amount of times.

Movement Group

Pull

Required Equipment

Rings

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Ring One Arm Inverted Row?

This unilateral ring row builds single-arm pulling strength, improves biceps and scapular control, enhances core and glute stability, and strengthens forearms and grip. It also reinforces shoulder stability and movement symmetry useful for advanced pulling skills like one-arm pull-ups.

What common mistakes should I avoid?

Common mistakes include setting rings too low or too high, allowing shoulder retraction or rounded back, sagging hips, and using momentum. Fix by adjusting ring height, keeping a straight plank, initiating with the scapula, and moving with slow, controlled reps.

How do I progress or regress this exercise?

To regress, raise the rings, bend knees, or perform two-arm ring rows to reduce load. To progress, lower the rings, elevate feet, add weight or tempo, increase body angle, or work toward eccentric one-arm pull-ups and strict single-arm rows.