The LOST Ring Row Progressions

Rows are one of the best exercises for strengthening your upper back and biceps, preparing you for pullups and building the retraction strength for a front lever. People who CAN do pullups often think rows are too easy, but this video is going to show you the progressions for how to make the rows continually harder that are often missed out on.

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00:00 - Intro
1:13 - Form
2:09 - Level 1 Incline Row
2:42 - Level 2 Basic Row
3:11 - Level 3 Horizontal Row
3:22 - Level 4 Row with Leg Lifted
3:44 - Level 5 Incline One Arm Row
4:04 - Level 5 One Arm Row
4:24 - Unlock The Tuck FL
5:01 - Level 6 Tucked Front Lever Row
5:14 - Level 7 Mechanical Advantage FL Row
5:39 - Outro

[jadsoueidi]

One thing that now one is covering in details . Is how to track progressions ( with details ) : height the ring is set at . Angle of arm to spine . ( depends on where the feet are placed ) how to progress from there WITHOUT causing the bodyweight load to shift between upper back, rhomboid posterior delts, teres major, minor traps and latissimum dorsi . Where to pull to closer to wait closer to chest of to shoulder .. there is tons of details that I personally would love to see in a video

[pricerowland]

These days I primarily train kettlebells, with rings and calisthenics work for accessories. Being able to row without a lot of heavy loading on my low back (which is usually fried from my KB workouts) is invaluable. My shoulders stay balanced and my low back is saved for swings and presses.

[endorfineater]

Great Video. Glad to run into Antranik content. Guarantee of good knowledge

[AlecRoques]

Great video! Very well explained, and I love that you included the detail of adjusting the ring height! I think that consideration is often left out!

[mervynreid]

Thanks Antranik. That’s inspiring. I wear hearing aids. Your voice is easy on my ears. I’ll start this process now 🙏🏾

[BaiZhijie]

They just installed a pull-up bar near my home, the timing for this video is perfect! Thank you!

[joshuabush]

Good stuff, I'd highly recommend the Arc row... Awesome progression.

[recyclebinladen]

Haha- love the new sassy presentation style!

[dynochannel]

Thank you. Goldmine of information as usual 👍

[penguins]

Amazing video! Can you do one for lower back? Also give tips on maintaining a healthy back as we live day to day. I.e picking up stuff for work

[StrangePath]

This is exactly the row progression vid I needed. Thanks Antranik! Btw will you ever make a new reddit BWF routine vid?

[truebadur]

Is it better to do rows with knees bent? Usually I see people do them with straight legs, is there a difference? (I'm talking about levels 1/2)

[williamg]

Hey Antranik I hang my ropes from my pull up bar mounted to my wall so I can't move my feet forward as much as I'd like to. Should I just keep lowering the rings?

[Radious]

is anyone else getting a sore neck doing this? I can definitely feel the strain in my neck for some reason, any tips to fix this?