Rotating Bodyweight Row with Olympic Rings
Ring rows with rotation that challenge the upper back and anti-rotation core strength.
BackIntermediateStrengthPull
At a glance
| Muscles worked | Primary: back. Secondary: rear delts, core |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 8-12 reps |
| Estimated calories burned | ~5 kcal |
How to do it
- Set up in a ring row position with body straight.
- Pull the chest toward the rings while adding a controlled rotation.
- Squeeze the back at the top.
- Lower with control.
- Repeat for desired reps.
Equipment
- Olympic Rings
Coaching tips
Benefits
Ring rows with rotation that challenge the upper back and anti-rotation core strength.
Common mistakes
Avoid letting the hips sag or using momentum.
Make it harder
Elevate the feet or increase rotation.
Make it easier
Perform standard ring rows without rotation.
Breathing
Exhale as you row, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore back exercises
Dumbbell reverse fly from lunge position
Beginner · 4 sets × 15 repsBent Over Oblique Pulley Row
Intermediate · 4 sets × 10-12 each sideReverse Back Hyperextension off Incline Bench
Intermediate · 4 sets × 12-15 repsSingle Arm Seated Bodyweight Lat Stretch and Row
Beginner · 3 sets × 20-40 seconds each sideBent Over Lat Stretch Dumbbell Row
Intermediate · 4 sets × 10-12 each sideHigh Double Pulley Lunge Row
Intermediate · 4 sets × 20 repsGeneral 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.