How to Do Ring Rows

The Ring Row targets the upper back and arms. We use ring rows to balance out our training from push ups. Your ring row max effort should be equal to your push ups. This is an excellent beginner to advanced exercise, weight can be added with a weight vest or ruck. You can increase difficulty by placing your heels on an elevated object. Or scale by bringing your feet closer to the rings and standing more upright.


Points of Performance:

  • Arms Should Width Apart
  • Full Grip On the Rings
  • Start with Arms and Legs Extended
  • Pull Elbows Back Until Rings Touch the Chest
  • Keep your Core Tight and Your Body Rigid
  • Keep Arms in to your Sides
  • You can Scale by Moving your Body in Closer to the Rings





Did you know that SEAL Grinder PT has a 90 Day Nutrition Plan?

Written by Danielle Faith Gordon our Nutrition Expert.

We provide complete recipes, daily meal plans, nutrition information, supplements and more!



QUESTION: Coach, what do you like to add to your workout shakes?

ANSWER: I use Athletic Greens in our shakes. It’s got tons of great nutrition—vitamins and minerals. Plus it mixes up easy in milk or water.

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