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Shoulders · Intermediate

Ring Reverse Fly

Horizontal pulling drill that develops back strength and scapular control using gymnastic rings, with emphasis on the shoulders, latissimus muscles, upper back and biceps.

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Exercise overview

Training details

ShouldersUpper BackRotator CuffCore

Equipment

Gymnastic Rings

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Adjust the suspension trainer to shoulder height.
  2. 02Grab the handles with your palms facing each other.
  3. 03Lean backward, allowing your arms to extend out to the sides.
  4. 04Squeeze your shoulder blades together as you pull your arms back to the starting position.
  5. 05With control, return to the start, maintaining control throughout the motion.

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Variations

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

Related variationSuspender Reverse FlyRelated variationSuspender Rear Delt RowRelated variationTRX T Deltoid Fly

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Alternatives

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

Comparable substituteFace PullComparable substitute90 Degree Iso Chin UpComparable substituteAssisted Low-Bar Chin-Up

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