Ring Row (Underhand Grip) exercise
A bodyweight row using rings and an underhand grip, particularly engaging the back and arms.
Updated By PumpPal
How to perform Ring Row (Underhand Grip)
- Position rings at waist height.
- Grip rings with palms facing you.
- Lean back with arms extended and body straight.
- Pull your chest toward the rings.
- Squeeze shoulder blades at the top.
- Lower back with control to starting position.
What is Ring Row (Underhand Grip)?
The underhand ring row is a bodyweight horizontal pull performed with the palms facing toward the head or torso. The supinated grip increases biceps involvement while freely rotating rings let the wrists and elbows find a comfortable pulling path.
What muscles does Ring Row (Underhand Grip) work?
The lats, rhomboids, middle and lower trapezius, rear deltoids, biceps, brachialis, and brachioradialis produce the row. The rotator cuff, forearms, hands, abdominal wall, glutes, hamstrings, and spinal stabilizers hold the body position.
Ring Row (Underhand Grip) form cues and common mistakes
- Inspect both straps, buckles, rings, and the overhead anchor, then set the rings to equal height.
- Start with a more upright body angle and walk the feet forward only when you can keep a rigid line from head to heels.
- Begin with straight arms and active shoulders, then pull the rings toward the lower ribs while keeping the palms comfortably underhand.
- Squeeze the shoulder blades without shrugging, pause briefly, and lower under control until the elbows are straight again.
- Make the body angle easier or use a neutral grip if the wrists, elbows, shoulders, or lower back become uncomfortable.
How to add Ring Row (Underhand Grip) to a workout
Use underhand ring rows as a primary horizontal pull or a chin-up progression. Begin with 3 to 5 sets of 6 to 15 controlled repetitions, leaving 1 to 3 in reserve. Walk the feet forward gradually or elevate them only after the same range remains repeatable.
Frequently asked questions
What muscles do underhand ring rows work?
They train the lats, upper back, rear shoulders, biceps, brachialis, and brachioradialis. The rotator cuff, forearms, hands, core, glutes, hamstrings, and back stabilize the body.
Does an underhand grip make ring rows easier?
It often lets the biceps contribute more, but difficulty still depends mainly on body angle and foot position. A more horizontal body makes the row harder.
How low should the rings be for underhand rows?
Set them so you can reach straight arms without touching the floor and pull the rings to the lower ribs. Choose a height that allows a rigid body line and comfortable shoulders.
Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.