If you want to improve pull-ups, strengthen your back, protect your shoulders, and build real-world upper body endurance, ring rows are one of the best exercises you can add to your training.
At SEALgrinderPT, we use ring rows with:
beginner athletes,
military candidates,
mountain athletes,
tactical professionals,
and older athletes rebuilding strength.
The reason is simple:
Ring rows build pulling strength safely while teaching proper body control and posture.
Before I went to BUD/S in Coronado, California, I trained in an old-school bodybuilding gym where strict form mattered. The experienced lifters there taught me the value of rows, pull-ups, deadlifts, and upper back strength long before functional fitness became popular online.
That foundation helped me later during Navy SEAL training where grip strength, shoulder endurance, and pulling power were constantly tested through obstacle courses, rope climbs, boats, logs, and endless PT.
Today I still believe many athletes skip the basics. Ring rows help build that missing foundation.
What Are Ring Rows?
Ring rows are a bodyweight pulling exercise performed using gymnastic rings or suspension straps.
You pull your chest toward the handles while keeping your body tight and controlled.
Think of them as a horizontal pull-up.
Check out this SEALgrinderPT Video How to Do Ring Rows
They target:
upper back,
lats,
rhomboids,
biceps,
rear shoulders,
grip,
and core stability.
They are especially valuable for athletes who cannot yet perform multiple strict pull-ups.
Why Ring Rows Matter for Tactical Athletes
During BUD/S and military training, your upper back and grip are constantly under stress.
You carry:
boats,
logs,
rucks,
gear,
weapons,
and teammates.
You climb ropes and obstacles while exhausted and sleep deprived.
Ring rows help prepare the body for those demands because they strengthen:
posture,
shoulder durability,
pulling endurance,
and grip strength.
They also help balance out heavy pushing exercises like push-ups and bench press.
Step-by-Step: How to Do a Ring Row Properly
Step 1 — Set the Rings
Adjust the rings to about waist height.
The lower the rings:
the harder the exercise becomes.
Beginners can start with the rings higher.
Step 2 — Grab the Handles
Grip the rings firmly with:
palms facing each other,
wrists neutral,
shoulders relaxed.
Avoid shrugging your shoulders upward.
Step 3 — Walk Your Feet Forward
Lean back while walking your feet forward until:
your body forms a straight line,
heels stay on the ground,
core stays tight.
Your body should remain rigid like a plank.
Do not let your hips sag.
Step 4 — Start the Pull
Pull your chest toward the rings.
Focus on:
driving elbows backward,
squeezing shoulder blades together,
keeping chest proud.
Do not yank or use momentum.
Step 5 — Pause at the Top
At the top position:
chest reaches the rings,
shoulder blades fully squeezed,
body remains straight.
Hold briefly under control.
Step 6 — Lower Slowly
Lower yourself slowly to the starting position.
Maintain:
tension,
posture,
and control.
Do not collapse or let your shoulders roll forward.
Common Ring Row Mistakes
Using Momentum
Swinging defeats the purpose.
Move smoothly and under control.
Hips Sagging
Keep your core tight like a plank.
Shrugged Shoulders
Keep shoulders packed down and back.
Short Reps
Use full range of motion.
Chest should reach the rings.
Beginner Ring Row Workout
Option 1
5 sets:
8–10 ring rows
10 push-ups
20 air squats
Rest 60 seconds.
Option 2 — Pull-Up Builder
4 rounds:
10 ring rows
5 negative pull-ups
20-second dead hang
How Ring Rows Help Pull-Ups
Many beginners struggle with pull-ups because:
grip is weak,
upper back is weak,
core collapses,
shoulders lack stability.
Ring rows build all those areas safely.
As strength improves:
body angle becomes lower,
reps increase,
and pull-up performance improves.
Why Rings Are Better Than Some Machines
Rings force stabilization.
Unlike fixed gym machines:
the rings move freely,
forcing shoulders and core to work harder.
This develops more athletic and transferable strength.
Final Thoughts
The best athletes master the basics.
At BUD/S, there were no shortcuts to upper body endurance. You either had the strength and durability to keep moving—or you fell behind.
Ring rows are simple, but they work.
If you stay consistent with:
good form,
controlled reps,
and progressive overload,
Your pull-ups, grip strength, posture, and shoulder durability will improve over time.
Build your foundation first.
Strong backs build strong athletes.
About the Author
Brad McLeod is a former U.S. Navy SEAL and founder of SEALgrinderPT. Before attending BUD/S, he trained in an old-school bodybuilding gym where strict form, heavy rows, pull-ups, deadlifts, and grip work were part of everyday training.
Those lessons helped prepare him for the physical demands of Navy SEAL training including obstacle courses, rope climbs, log PT, and upper body endurance under fatigue.
Today Brad coaches tactical athletes, military candidates, endurance athletes, and beginners using the same principles that helped him succeed: consistency, good technique, mental toughness, and mastering the basics before chasing advanced workouts.
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