Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Back

Ring Row

BodyweightCompoundEasy to learn
Front
Back
Primary Secondary

Works

Upper back & lats

Also biceps, delts

You need

Gymnastic rings

How to do itPictures · 3 steps
1Start
2Squeeze
Main musclesAlso working
  1. 1Lean back with your body straight
  2. 2Pull the rings to your lower ribs
  3. 3Walk your feet forward to make it harder

Most common mistake

Letting the hips sag to shorten the pull.

Watch a demo

Good for

  • Easy on the joints and recovery
B
For back
#38 of 40
See the full list →
Research
55
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 55
Target tensionGood
Loaded stretchGood
ProgressionFair
Low costExcellent

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SMachine RowMachine
  • SAssisted Pull-UpMachine
  • SLat PulldownCable
  • AWeighted Pull-UpBodyweight

Takes

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needed to post
280