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Lats · Advanced

Ring Archer Row

Asymmetric ring row shifting most pulling demand to one arm while the opposite arm extends laterally.

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Ring Archer Row demonstration

Exercise overview

Training details

LatsUpper BackShouldersBicepsCore

Equipment

Gymnastic Rings

Sets × reps

4 × 8 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Set the rings around waist height and lean back with arms straight.
  2. 02Keep the body in one line and feet planted.
  3. 03Pull mostly toward one ring while the opposite arm stays longer.
  4. 04Keep the rings under control and avoid rotating the hips open.
  5. 05Lower back to the center and alternate sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionRing RowRelated variationRing Single Arm Rear Delt RowRelated variationInverted Row

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substitute90 Degree Iso Chin UpComparable substituteAssisted Low-Bar Chin-UpComparable substituteFace Pull

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