Technique
- Grab the Rings or a bar and place the feet on an elevated surface, around the hanging device height.
- Perform a Horizontal row while maintaining a decline body angle.
- Pull the chest toward the hands and lower with control.
- The angle value should be the angle between your body and the floor when your arms are extended. If your body is horizontal at the lowest point, the angle is 0 degrees and the exercises is the standard Horizontal row. A good working height uses an angle of about 15-20 degrees.
Form tips
- Maintain a straight body line; do not let the hips sag.
Muscles
Strength
Primary
- Rotator cuff
- Back
- Shoulders
- Triceps
- Biceps
- Forearms
Individual muscles
Individual muscles
- Teres minor
- Teres major
- Posterior deltoid
- Middle trapezius
- Latissimus dorsi
- Rhomboid major
- Triceps brachii (long head)
- Biceps brachii (short head)
- Brachialis
- Brachioradialis
- Lower trapezius
Equipment
Appears in
Calisthenics skills
Joint movements
Progressions
Archer row
Intermediate
Tuck front lever
Intermediate
Regressions
Horizontal row
Novice
Pronated grip horizontal row
Novice
Supinated grip horizontal row
Novice
Rings horizontal row
Novice
View Similar Exercises
View Similar Exercises
Weighted horizontal row
Intermediate
Incline straddle one-arm row
Intermediate
Wide row
Intermediate
False grip row
Intermediate
Incline row
Beginner
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