Also known as: one-arm inverted row, single-arm inverted row, one-arm bodyweight row, single-arm ring row, one-arm rows

What is Ring One Arm Inverted Row?

The Ring One Arm Inverted Row is a single-arm horizontal pull on gym rings that builds biceps, rear shoulders, traps and core stability. It’s a medium-difficulty calisthenics pull requiring scapular control, full-body tension and glute engagement for safe, controlled reps.

How to Do Ring One Arm Inverted Row

  1. Set ring height: Position rings slightly higher to reduce difficulty. Grab one ring with your working hand and place feet under the rings, body straight and engaged.
  2. Assume starting position: Lean back with a straight line from head to heels, extend the free arm or cross it over chest for balance, feet under the rings.
  3. Engage core and scapula: Brace your core, squeeze glutes and retract the shoulder blade on the pulling side before initiating the pull to protect the shoulder joint.
  4. Pull to ring: Pull through the elbow and lats, driving your chest toward the ring until it reaches ring level while avoiding torso rotation or shoulder shrugging.
  5. Lower with control: Slowly extend the arm back to full lockout, maintain body tension and steady tempo. Breathe out on the pull, inhale on the return.

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
Equipment: Rings

Progressions and Regressions

Frequently Asked Questions

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

This exercise builds unilateral pulling strength, improves biceps and rear-shoulder development, increases grip and forearm strength, and enhances core and scapular stability while revealing and correcting left-right imbalances.

What common mistakes should I avoid doing?

Avoid twisting the torso, shrugging the shoulder, letting hips sag or using momentum. Poor ring height and lack of scapular retraction increase injury risk and reduce effectiveness.

How can I progress or regress this exercise?

Regress by raising ring height or using two-handed rows; progress by lowering rings, elevating feet, increasing horizontal angle, slow eccentrics, or moving toward one-arm pull-up progressions and weighted variations.