Feet-Elevated Ring Wide-Grip Inverted Row
Advanced
Also known as: Feet-Elevated Wide-Grip Ring Row
Expert Advice
Let the rings rotate slightly as you pull instead of forcing your wrists into a fixed angle. Keep your hands wide throughout.
How-to-do Steps
- Position a flat bench or a sturdy step, stair or low box for your heels.
- Grip the rings wider than shoulder-width and place both heels on your chosen support.
- Extend your arms and straighten your body into a near-horizontal line from shoulders to heels.
- Pull your chest toward the rings with both arms together, letting your elbows travel outward.
- Lower until your arms straighten, keeping your torso rigid, then repeat for the prescribed reps.
Common Mistakes
- Hips sag during the pullFix: squeeze your glutes and tighten your abdomen.
- Shoulders shrug toward your earsFix: keep your neck long as you draw your elbows back.
Coach Cues
Pull both arms togetherChest toward the ringsKeep your hips lifted
Short reminders to keep in mind during every set.
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Muscles Worked
Feet-Elevated Ring Wide-Grip Inverted Row primarily targets the Traps, with Strength mechanics using Suspension. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Traps40%
Secondary
Lats25%
Shoulders20%
Biceps15%
Equipment
Suspension
Special Bench
Exercise Type
Strength
Why Level 4?
Advanced
Independent rings and elevated heels demand substantial stability while supporting a near-horizontal body.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Frequently Asked Questions
What muscles does Feet-Elevated Ring Wide-Grip Inverted Row work?
Feet-Elevated Ring Wide-Grip Inverted Row primarily targets the Traps. Secondary muscles involved include Lats, Shoulders, Biceps. It is classified as a Strength exercise performed with Suspension.
How many sets and reps should I do for Feet-Elevated Ring Wide-Grip Inverted Row?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Feet-Elevated Ring Wide-Grip Inverted Row suitable for beginners?
Feet-Elevated Ring Wide-Grip Inverted Row is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
What are the most common mistakes when doing Feet-Elevated Ring Wide-Grip Inverted Row?
Hips sag during the pull: squeeze your glutes and tighten your abdomen. Shoulders shrug toward your ears: keep your neck long as you draw your elbows back.
