TIERS
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TIERS

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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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 itPicture · 3 steps
  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
B
For back
#38 of 40
See the full list →
Research
55
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 55
Target tension · 35%3/5
Loaded stretch · 25%3/5
Progression · 20%2/5
Low cost · 20%5/5
How scores work

Machine taken? Swap to

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

Takes

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