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Bodyweight Wide Grip Row with Olympic Rings

Wide-grip ring rows that emphasize the upper back and rear delts.

BackIntermediateStrengthPull

At a glance

Muscles workedPrimary: upper back. Secondary: rear delts, biceps
Muscle groupBack
DifficultyIntermediate
TypeStrength · Pull
Sets & reps3 sets × 8-12 reps
Estimated calories burned~5 kcal

How to do it

  1. Set the rings wide and position the body under them.
  2. Pull the chest toward the rings with a wide grip.
  3. Squeeze the shoulder blades at the top.
  4. Lower with control.
  5. Repeat for desired reps.

Equipment

Coaching tips

Benefits

Wide-grip ring rows that emphasize the upper back and rear delts.

Common mistakes

Avoid shrugging or letting the body sag.

Make it harder

Elevate the feet or slow the tempo.

Make it easier

Bend the knees or reduce the angle.

Breathing

Exhale as you row, inhale as you lower.

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Bent Over Resistance Band Side to Side Pulldown

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Bodyweight Row with Full Knee Tuck

Advanced · 3 sets × 8-12 reps

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.