How to do a ring suspended row

Setup:

1. Ring Height: Adjust the rings so they are suspended at a challenging but achievable height for you. This will usually be somewhere between your knees and hips when your arms are extended.
2. Starting Position: Hold the rings with a neutral grip (palms facing each other) and lean back until your body forms a straight line from head to heels, arms fully extended. Keep your feet together and heels on the ground.

The Lift:

1. Initiate the Pull: Pull your body up towards the rings by driving your elbows back and down. Keep your body straight and core engaged.
2. Chest to Rings (Optional): Pull your chest up as close to the rings as possible while maintaining proper form.
3. Controlled Lowering: Slowly lower yourself back down to the starting position, resisting the pull of gravity and maintaining tension in your back muscles.

Tips:

• Focus on the Back: Concentrate on using your latissimus dorsi (the large muscles on your back) to pull your body up, rather than relying on your arms.
• Elbow Position: Keep your elbows close to your body and pointing down towards your hips as you pull up.
• Body Alignment: Maintain a straight line from your shoulders to your heels throughout the movement.
• Variations: You can adjust the difficulty of the exercise by changing the angle of your body. A more vertical position makes the exercise easier, while a more horizontal position makes it more challenging. You can also try a supinated grip (palms facing away) or a wide grip for variation.