Ring Inverted Row with Chains Video Guide

Exercise Profile

  • Strength
  • Chains
  • Compound
  • Pull (Bilateral)
  • Intermediate
  • Abs, Biceps, Lats, Lower Back, Shoulders
Upper Back Exercises Diagram Target Muscle Group

Ring Inverted Row with Chains Overview

The ring inverted row with chains is a variation of the inverted row and an exercise used to train the muscles of the back and rear deltoid.

Using rings to perform the inverted row will take unnecessary tension off the elbow joint. However, if you do not have access to rings or a trx system, a straight bar will work just fine.

Chains provide variable resistance. As each link is picked off the ground, the exercise becomes more challenging. This can be extremely helpful if you’re progressing from the bodyweight variation of this movement.

Ring Inverted Row with Chains Instructions

  1. Adjust a set of rings to roughly chest height.
  2. Drape a loop of chains over each shoulder and sit down beneath the rings while grasping them with a neutral grip.
  3. Drive your heels into the ground, extend your hips, and keep your arms locked out. Your body should be in a straight line with your arms perpendicular to your torso.
  4. Pull yourself towards the rings by driving the elbows back and retracting the shoulder blades.
  5. Slowly lower yourself back to the starting position and repeat for the desired number of repetitions.

Ring Inverted Row with Chains Tips

  1. To scale the movement, one may have to lower or raise the height of the rings. The closer you are to perpendicular with the floor, the tougher the movement will be.
  2. If regular repetitions with the addition of chains or a weight vest are too easy, progress by elevating the feet. You can also use an old bookbag if you have it lying around but you should load this on the front of the body instead of the back as that can pull you into excessive extension.
  3. For other forms of progression, you can add fat grips or utilize single arm versions but just remember, this is about movement quality. Just because an exercise is hard doesn’t mean it’s better, work within your wheelhouse and don’t force progression if you haven’t mastered the fundamentals.
  4. Don’t allow the head to jut forward as you pull.
  5. Keep the ribcage down and don’t focus on arching the back or forcing the chest up excessively.
  6. Make a straight line from your head to your heels.
  7. If you find the biceps take over primarily, then utilize a thumbless grip and think about leading the movement with your elbows. Your hands are just hooks at this point, focus on your upper back.
  8. You can utilize a bar for inverted rows but most times it’s easier on the elbows and wrists to use rings.