Ring Row, Feet Elevated, Isometric Hold, Pronated Grip

Bodyweight rows are an incredible exercise that can be made even more incredible by elevating the feet and performing isometric holds. Ring rows are a horizontal pulling movement that helps correct muscular imbalances and deficiencies that can lead to shoulder injuries.

Ring rows target the lats, teres major, posterior deltoids, the biceps, and grip strength. When the shoulder blades come together, the rhomboids and trapezius muscles are also in play.

Isometric hold at the top of the ring row is a great way to improve pull-up height and strength.

The rings are set to a height where the arms are straight, and the shoulders and head are just above the floor. The height of the elevated surface should result in the body being parallel to the floor at the top of the row. When you lie back and place the feet on the elevated surface, the ring straps must be vertical.

The feet elevated pronated grip ring row is performed by gripping the rings with a pronated grip, palms facing towards the feet for the entire set.

Keep tension throughout the midline by contracting the glutes to extend the hips, contracting the quads to keeping the legs straight, and bracing the abdominals. It’s much easier to lift a solid object than it is to lift a bag of sand. From this position, initiate the pulling motion by depressing and retracting the scapula before bending the arms. Keep pulling until you reach the top of the movement when the elbows are behind your body, and the biceps cover the forearms.

Focus on pulling your shoulders back and down towards your back pockets while maintaining midline tension and holding the top most position of the ring row for the prescribed time.