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Shoulders · Intermediate

Ring Single Arm Rear Delt Row

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 BackBicepsCore

Equipment

Gymnastic Rings

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set one ring around waist height, grasp it with one hand, and lean back with the body straight.
  2. 02Square the hips and shoulders and extend the working arm.
  3. 03Pull the upper arm out and back with the elbow flared to emphasize the rear deltoid.
  4. 04Stop without rotating the torso, shrugging, or letting the shoulder roll forward.
  5. 05Extend slowly, complete the set, and switch 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 Archer 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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