What is Ring Straight Arm Plank RTO Twist?

The Ring Straight Arm Plank RTO Twist is an easy ring-based core stability exercise where you hold a straight-arm plank and rotate the rings outward to target core, shoulders, forearms, and glutes. It develops shoulder stability and anti-rotation control with adjustable difficulty.

How to Do Ring Straight Arm Plank RTO Twist

  1. Set ring height: Adjust ring height to a comfortable level—lower for more challenge. Start manageable, ensure rings are stable and at a height that allows a straight body line.
  2. Grip rings: Grip the rings firmly with palms neutral and arms fully extended. Keep shoulders packed to protect shoulder joints and maintain scapular stability.
  3. Assume plank position: Step feet back, legs extended, forming a straight line from heels to head. Look slightly ahead and avoid letting hips sag or pike.
  4. Engage core: Tighten abs and glutes, drawing belly button toward spine. Maintain full-body tension and steady breathing to protect the lower back and improve stability.
  5. Rotate to RTO: While holding, rotate your arms so palms point outward and back (RTO twist). Move slowly, control range, and keep hips square to avoid rotation.

Muscle Groups

Core, Shoulders, Forearm, Glutes

Description

Adjust the height of the rings appropriate for your fitness level (the lower the rings the more difficult the exercise).

Grip the rings, keep your body straight and your legs fully extended behind you.

Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face.

Now, tighten your abs and hold.

While holding this position, rotate your arms so your palms are pointing outwards and back.

Movement Group

Core

Required Equipment

Rings

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Ring Straight Arm Plank RTO Twist?

This exercise builds core anti-rotation strength, improves shoulder and scapular stability, increases forearm grip endurance, and activates glutes for hip stability. Rings add instability that enhances neuromuscular control.

What common mistakes should I avoid?

Avoid letting hips sag or rise, shrugging shoulders, bending the elbows, or rotating the torso instead of the arms. Rushing the RTO motion and poor ring height increase strain. Maintain a braced core and slow, controlled rotations.

How can I progress or modify this exercise?

Make it easier by raising ring height, reducing hold time, or performing the straight-arm plank with feet wider. Progress by lowering rings, extending hold duration, adding single-arm RTOs, elevating feet, or combining with scapular push-ups.