> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Hinge row

> Novice · Dynamic · Bilateral. Strength

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| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 23 s |

## Technique

1. Hang from rings with your feet on the floor in front of you, body straight from heels to shoulders.
2. Pull your upper body vertical towards the rings by hinging at the hips
3. Straighten the arms to return to the initial position

## Form tips

* Keep your legs straight while hinging at the hips.
* Do not let your hips sag.

## Muscles

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          <path d="M97.70,75.26 93.70,72.58 89.98,70.47 84.74,67.89 82.58,66.97 81.12,66.45 78.87,65.86 77.34,65.63 75.27,65.54 71.13,65.61 69.75,65.53 67.82,65.17 66.14,64.59 64.33,65.79 62.05,67.57 59.93,69.55 58.05,71.64 56.18,74.17 55.09,75.96 54.16,77.83 53.38,79.78 52.75,81.91 52.31,84.22 52.07,86.57 52.03,88.93 52.15,91.30 52.42,93.66 52.83,96.06 53.41,98.66 55.28,95.94 57.48,92.98 58.56,91.83 59.17,91.33 59.84,90.90 60.56,90.58 61.06,90.42 62.15,90.31 63.23,90.45 64.25,90.86ZM151.48,96.67 152.02,93.66 152.29,91.30 152.41,88.93 152.36,86.57 152.12,84.22 151.93,83.06 151.37,80.77 150.68,78.80 149.83,76.89 148.82,75.06 147.66,73.31 145.71,70.84 143.99,69.03 142.38,67.57 140.10,65.79 138.29,64.59 136.61,65.17 134.68,65.53 133.31,65.61 129.16,65.54 127.09,65.63 125.56,65.86 123.31,66.45 121.85,66.97 119.69,67.89 114.46,70.47 112.21,71.71 110.00,73.03 106.73,75.26 140.18,90.86 141.20,90.45 142.29,90.31 143.37,90.42 144.36,90.78 145.04,91.17 145.68,91.65 146.79,92.77 149.15,95.94 151.02,98.66ZM64.78,92.07 65.15,92.01 64.25,90.86 64.45,91.28ZM140.18,90.86 139.29,92.01 139.65,92.07ZM274.22,78.44 273.06,79.41 272.00,80.50 270.92,81.91 270.14,83.20 269.47,84.56 268.66,86.70 268.23,88.17 267.67,90.59 267.34,92.48 266.99,95.33 266.86,97.25 266.81,100.12 266.89,102.48 267.07,104.57 267.44,107.34 267.82,109.40 270.18,108.45 272.49,107.39 274.50,106.36 276.68,105.11 278.79,103.77 280.84,102.32 283.77,99.97 286.72,97.24 294.29,89.42 295.28,88.14 295.84,87.21 296.30,86.17 296.61,85.02 296.70,84.43 296.43,84.15 295.41,83.36 294.30,82.84 293.35,82.56 292.38,82.39 287.35,82.05 286.03,81.85 284.73,81.52 283.77,81.18 282.53,80.64 278.27,78.31 277.11,77.78 275.92,77.34ZM333.64,85.22 333.91,86.17 334.37,87.21 334.92,88.14 335.92,89.42 343.48,97.24 346.43,99.97 349.37,102.32 351.41,103.77 353.53,105.11 355.70,106.36 357.72,107.39 360.03,108.45 362.38,109.40 362.77,107.34 363.14,104.57 363.31,102.48 363.40,100.12 363.35,97.25 363.22,95.33 363.01,93.43 362.71,91.53 362.34,89.65 361.77,87.43 361.03,85.27 360.41,83.88 359.69,82.54 358.84,81.29 357.87,80.12 356.77,79.07 355.57,78.14 354.28,77.34 353.10,77.78 351.93,78.31 347.68,80.64 346.44,81.18 345.48,81.52 344.18,81.85 342.86,82.05 337.83,82.39 336.61,82.62 335.67,82.93 335.01,83.24 334.43,83.60 333.50,84.43ZM68.64,97.75 67.57,95.71 66.99,97.10 66.64,98.36ZM137.44,97.10 136.86,95.71 135.79,97.75 137.80,98.36Z" fillOpacity="0.9" />

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          <path d="M98.21,60.96 98.09,59.21 97.87,57.62 96.79,57.08 97.20,59.81 97.91,66.24 98.18,63.09ZM95.55,71.18 96.57,71.44 97.22,71.78 95.29,66.36ZM99.56,74.47 98.88,74.43 98.50,74.28 98.18,74.03 97.93,73.72 97.85,75.59 97.70,75.26 64.25,90.86 65.91,93.07 67.04,94.81 67.74,96.01 68.90,98.29 71.10,103.20 71.78,104.51 72.53,105.77 73.39,106.96 74.36,108.05 75.05,108.69 76.56,109.79 78.21,110.68 79.07,111.06 80.86,111.68 83.63,112.34 87.13,112.80 91.42,113.04 95.84,113.04 96.66,112.91 97.31,112.68 97.89,112.31 98.25,111.89 98.51,111.41 98.72,110.74 98.97,108.75 99.44,108.71 99.72,102.56 99.82,95.06 99.68,87.70 99.67,87.77 99.93,86.01 100.01,84.51 99.98,83.46 99.80,81.90 99.48,80.35 99.11,78.98 99.21,79.31 98.90,75.48 98.96,75.14 99.10,74.89 99.32,74.75 99.59,74.70ZM106.24,62.72 106.53,66.24 107.24,59.81 107.64,57.08 106.56,57.62 106.35,59.21 106.23,60.96ZM107.21,71.78 107.96,71.40 108.89,71.18 109.14,66.36ZM105.33,74.89 105.48,75.14 105.53,75.48 105.23,79.31 104.64,81.90 104.43,83.99 104.46,85.56 104.77,87.77 104.76,87.70 104.61,94.52 104.68,101.39 104.99,108.75 105.47,108.79 105.45,108.64 105.71,110.74 105.92,111.41 106.19,111.89 106.55,112.31 107.12,112.68 107.78,112.91 108.60,113.04 113.01,113.04 117.31,112.80 120.80,112.34 123.58,111.68 125.37,111.06 126.23,110.68 127.87,109.79 129.38,108.69 130.07,108.05 131.05,106.96 131.90,105.77 132.66,104.51 133.33,103.20 135.53,98.29 136.70,96.01 137.39,94.81 138.52,93.07 140.18,90.86 106.73,75.26 106.58,75.59 106.50,73.72 106.25,74.03 105.93,74.28 105.55,74.43 105.17,74.49 105.06,74.74Z" fillOpacity="0.9" />

          <path d="M65.82,104.06 69.49,117.35 83.74,117.35 83.63,114.36 83.47,112.31 80.86,111.68 79.07,111.06 78.21,110.68 76.56,109.79 75.79,109.27 74.36,108.05 73.09,106.57 71.78,104.51 70.89,102.76 68.64,97.75 66.64,98.36 66.60,98.54 66.33,100.02ZM120.97,112.31 120.69,117.35 134.94,117.35 138.62,104.06 138.10,100.02 137.80,98.36 135.79,97.75 133.54,102.76 132.42,104.94 131.63,106.18 131.05,106.96 130.41,107.70 129.38,108.69 127.87,109.79 127.07,110.26 125.37,111.06 123.58,111.68Z" fillOpacity="0.9" />
        </g>
      </svg>
    </div>
  </div>

  <Columns cols={1}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Back</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Biceps</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Forearms</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Rotator cuff</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Shoulders</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Triceps</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Chest</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Serratus anterior</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Latissimus dorsi
  * Teres major
  * Biceps brachii (short head)
  * Brachialis
  * Brachioradialis
  * Pectoralis major (sternal head)
  * Lower trapezius
  * Serratus anterior
  * Pectoralis minor
  * Rhomboid major
  * Middle trapezius
  * Teres minor
  * Posterior deltoid
  * Triceps brachii (long head)
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/rings" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00b.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=b8d3912667105288799fb9d25919e936" alt="Rings" noZoom className="m-0 w-full h-full object-contain" width="237" height="234" data-path="images/equipment/q00b.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Rings</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/back" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Back</a><a href="/collections/strength/chest" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Chest</a><a href="/collections/strength/triceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Triceps</a><a href="/collections/strength/biceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Biceps</a><a href="/collections/strength/shoulders" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Shoulders</a><a href="/collections/strength/rotator-cuff" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Rotator cuff</a><a href="/collections/strength/forearms" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Forearms</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Elbow</span><a href="/collections/joint-movements/elbow-flexion" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />flexion</a></div><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-adduction" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />adduction</a><a href="/collections/joint-movements/shoulder-extension-downward" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />extension downward</a><a href="/collections/joint-movements/shoulder-extension-backward" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />extension backward</a></div><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Hand</span><a href="/collections/joint-movements/finger-flexion" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />Finger flexion</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Progressions

<Columns cols={3}>
  <Card title="Scapula wing" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e11a.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=e941e309c7892bcd50d91783fbc76cee" href="/exercises/scapula-wing-e11a" width="320" height="320" data-path="images/exercises/e11a.jpg">Advanced</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Rings horizontal row" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e14e.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=ef0cf7302e2b2de09532ffb1cb17eb82" href="/exercises/rings-horizontal-row-e14e" width="320" height="320" data-path="images/exercises/e14e.jpg">Novice</Card>
    <Card title="Wide rings pullup" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e11u.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=3ec8cf8a70c167e9d07d3c42f0ddf369" href="/exercises/wide-rings-pullup-e11u" width="320" height="320" data-path="images/exercises/e11u.jpg">Advanced</Card>
    <Card title="Rings pullup" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e11t.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=73d305c34ad0b9aa60c5891529d6504a" href="/exercises/rings-pullup-e11t" width="320" height="320" data-path="images/exercises/e11t.jpg">Intermediate</Card>
    <Card title="False grip bent-arm hang" img="https://mintcdn.com/openmovement/YBApRYwE1H_T7xDr/images/exercises/e0o6.jpg?fit=max&auto=format&n=YBApRYwE1H_T7xDr&q=85&s=9f7d184b65b99caf41ebb68bccd353b2" href="/exercises/false-grip-bent-arm-hang-e0o6" width="320" height="320" data-path="images/exercises/e0o6.jpg">Novice</Card>
    <Card title="Rings face pull" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0e2.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=839d31fd54c0dcd37f59f7fabd54d6a0" href="/exercises/rings-face-pull-e0e2" width="320" height="320" data-path="images/exercises/e0e2.jpg">Novice</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/hinge-row-e11s). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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