Ring Row — CrossFit Pull-Up Scaling Guide
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Ring rows are the primary scaling movement for pull-ups in CrossFit — a horizontal pulling exercise performed on gymnastics rings. By adjusting body angle, they can be made appropriate for any fitness level: more horizontal equals harder, more upright equals easier. Unlike pull-ups, ring rows allow athletes without sufficient pulling strength to train the same muscles through a full range of motion while building the foundation for eventual pull-ups. The ring row is also a legitimate standalone movement for posterior shoulder health and mid-back development in conditioning circuits.
Muscles Worked
Equipment
How to Do the Ring Row
Set rings at approximately waist height (adjust to change difficulty).
Grip the rings and walk feet forward, leaning back until arms are fully extended.
Body forms a straight line from head to heel — like a reverse plank.
Initiate by squeezing shoulder blades together (scapular retraction first).
Pull your chest up to the rings, elbows tracking close to the body.
Pause at the top — rings touching the chest — then lower to full arm extension.
Common Mistakes
Hips sagging — body must remain rigid throughout. Engage glutes and core.
Using a body angle that is too easy — challenge yourself by walking feet further forward.
Not reaching full arm extension at the bottom — reduces range of motion and lat engagement.
Elbows flaring wide at the top — keep them tracking close to the body.
Coaching Tips
The more horizontal your body (feet further from anchor), the harder the row.
Add a 2-second pause at the top — this dramatically increases difficulty without changing load.
Ring rows pair well with push-ups in supersets — a pulling/pushing combination for shoulder health.
Scaling Options
Easier / Beginner
More upright body angle (feet closer to anchor point).
Harder / Advanced
More horizontal angle, feet elevated on a box, tempo (3 sec up / 3 sec down).
Frequently Asked Questions
How do ring rows compare to pull-ups for building pulling strength?
Ring rows and pull-ups train the same muscles (lats, biceps, rear delts). Ring rows are a horizontal pull; pull-ups are vertical. Both patterns matter in CrossFit. Starting upright and progressively lowering body angle over weeks is one of the most effective ways to build pull-up strength safely.
Build It Into a Workout
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