Ring rows are an excellent exercise, especially for your shoulders, upper back, and arms. One of the great things about ring rows is that they can be done just about anywhere. However, if you don’t have access to a set of rings, there are plenty of alternative exercises that will work your back just as effectively.
So, since you’ve scrolled through Google and landed here, I understand you’re looking for some alternative exercises instead of the ring row, for whatever reason.
Here I am going to show you some alternative exercises of Ring Row today. In a word, the common exercises you can do instead of ring row are – TRX row, Seated cable rows, Bent-Over DB Row, Renegade rows, DB High Pulls, and Inverted barbell row.
So, let’s know about these alternative exercises instead of ring row.
Alternative Exercises to Ring Rows
One of the best alternatives to ring rows is the TRX row. The TRX row is a good exercise for your back and biceps. It also works your core and stabilizer muscles.
The TRX row is a great alternative to ring rows and it is more challenging and you can use your body weight to make it more difficult.
How to Do TRX row?
- Start by attaching the TRX to a secure anchor point
- Facing the anchor point, grab the handles of the TRX and lean back until your body comes on a straight line from your heels to your head
- From this position, row your body up to the anchor point, leading with your elbows
- Reverse this motion
- and repeat for desired reps.
Seated Cable Rows
Seated Cable Row is a awsome exercise for your middle back, neck, shoulders, upper back and front upper arms. And you can easily do it as an alternative to Ring Row.
How to Do Seated Cable Rows?
- Sit in a rowing machine keeping your feet flat on the floor and bent your knees at a 90 degree angle
- Grasp the handle with both hands and lean back slightly, keeping your back straight
- From this position, row the handle towards your chest and keeping your elbows close to your body
- Squeeze your shoulder blades at same time at the top of the movement and slowly back to the starting position.
Bent-Over DB Row
Bent-Over DB Row is a great alternative to ring rows and a very good exercise for your back muscles, middle and lower trapezius, posterior deltoids and rhomboids.
How to Do Bent-Over DB Row?
- Start by holding dumbbells in both hands and standing with your feet hip-width apart
- Bend forward at the hips and down your torso up to it’s nearly parallel to the ground
- Keep the dumbbells hang at arm’s length from your shoulders
- Bend your knees slightly and keep your lower back in its natural arch. This is the starting position
- From here, raise the dumbbells to your sides in a rowing motion, keeping your elbows close to your body
- Press your back muscles at the top of the motion and then lower the dumbbells back to the previous position
- Repeat for the desired number of reps.
The Dumbbell Renegade Row is a fine way to work your back and core at the same time. The movement is simple but effective. And also a good alternative to ring rows. Here’s how to do it.
How to Do Renegade Rows?
- Start in a push-up position with a dumbbell in each hand
- Keeping your core engaged, row one dumbbell up to your side, then lower it back down
- Repeat the process with the other arm
- Continue alternating arms for the desired number of reps.
DB High Pulls
DB High Pulls targets muscles of your rhomboids, latissimus dorsi deltoids, trapezius, biceps, triceps, abdominals and lower back. BTW, you can do it as an alternative to ring rows.
How to do Dumbbell High Pull?
- Start with your palms facing your thighs and holding a dumbbell in each hand
- Pull the dumbbells up to your shoulders and keeping your elbows near to your body
- As the dumbbells reach your shoulders, explosively shrug your shoulders and pull the dumbbells up to your chin
- Return to the starting position and repeat.
Inverted Barbell Row
Inverted Barbell Row is a very popular exercise to an alternative of ring rows and this exercise is beneficial for your shoulder and back muscles.
How to do Inverted Barbell Row?
- Start by setting up an inverted barbell row station with a barbell slightly lower than hip height
- Place your feet on the floor shoulder-width apart
- hold the barbell with an overhand grip
- Positioning your back straight and your core engaged, row the barbell up to your chest, pause for a count, and then down it back to the starting position
- Repeat for 8-12 reps.
Ring Rows Benefits
Ring rows are best to strengthen your back and improve your posture. They can also help relieve pain in the lower back and shoulders. Here are some of the benefits of ring rows:
Strengthens the Back Muscles
Ring rows work all of the muscles in the back, including the lats, traps, and rhomboids. This makes them an excellent exercise for improving back strength and stability.
Ring rows strengthen the muscles that support the spine, they can help improve your posture. This is especially beneficial if you have a desk job or spend a lot of time work over on a computer screen.
Relieves Lower Back Pain
If you suffer from lower back pain, ring rows can be a helpful exercise to relieve some of the discomfort. The strengthening of the back muscles helps to take pressure off of the spine and alleviate pain in the lower back region.
What Muscles Do Ring Rows Work?
Ring rows are a great way to work your upper back muscles. The main muscles worked with ring rows are the latissimus dorsi (lats), trapezius, and rhomboids. These are all muscles that help to stabilize and move the shoulder blades.
Ring rows also work the biceps and forearms to a lesser extent.
How Do You Make Ring Rows at Home?
Assuming you do not have a pull-up bar or other apparatus to help support your body weight, there are still a few options for doing ring rows at home.
One is to use two chairs of similar height, placing the chairs back-to-back so that the legs of each chair face in opposite directions. Place a towel over the seat of one chair and sit on the towel; this will help to secure the chair from sliding out from under you.
Next, place your hands on the top rails of the chairs, positioning yourself so that your arms are straight and your body forms a linear line from your head to your ankles.
Keeping your core engaged, begin to row your body up towards the chair backs, using only your arms to control the movement. Once your chin clears the level of the chairs, slowly lower yourself back down to starting position.
If this is too difficult, try placing one foot on top of the other instead of keeping both feet flat on the ground; this will give you a little more stability as you row.
Another option is to prop yourself up against a wall instead of using chairs; again, make sure that your arms are straight and that your body forms a linear line from head to ankles before beginning to row upwards.
When lowering yourself back down, be careful not to let your head drop below heart level or else you may get dizzy.
Finally, if neither of these options works for you or if they are too easy/too difficult, try doing ring rows while lying on your back on the floor with feet propped up on another piece (such as a couch cushion).
In this case, reach up and grab hold of an imaginary bar placed just above eye level; squeeze shoulder blades together and drive elbows down as you row body upwards towards hands.
What Can I Do in Place of Rows?
There are some exercises you can do in place of rows when working out. First, you can try doing push-ups. Push-ups are a great alternative to rows because they work the same muscles in your arms and back.
Another option is to do pull-ups. Pull-ups are a great way to work your back and arms, and they’re also a great cardio workout. Finally, you could try doing bodyweight squats.
Bodyweight squats are a good way to work your legs and glutes, and they’re also a great cardio workout.
If you’re looking for an alternative to ring rows, try these exercises. It’s all a great way to work your back and shoulders without putting strain on your wrists.