Ring Neutral-Grip Weighted Inverted Row

Ring Weighted Neutral Grip Inverted Row Instructions

- A sturdy elevated surface (like a bench or box)

Setup

1. Position the Rings: Adjust the gymnastic rings to a height where you can reach them comfortably while lying on your back.

2. Prepare the Bench: Place a bench or sturdy elevated surface beneath the rings. Ensure it's stable and won’t tip over.

Starting Position

1. Lie Back: Position yourself underneath the rings, lying flat on your back on the bench. Make sure your head is below the rings.

2. Grip the Rings: Reach up and grab the rings with a neutral grip (palms facing each other). Your arms should be fully extended, and your body should be in a straight line from your head to your heels.

3. Leg Position: Your legs can either be extended straight out or bent at the knees with your feet on the bench for added stability.

Movement

1. Engage the Core: Keep your core tight. This will help maintain a straight line during the movement.

2. Pull Up: As you exhale, pull your body upwards towards the rings by bending your elbows and engaging your back muscles. Aim to bring your chest towards the rings.

3. Hold at the Top: Pause briefly at the top of the movement, squeezing your shoulder blades together.

4. Lower Down: Inhale as you slowly lower your body back to the starting position by extending your arms, controlling the descent.

Repetitions

- Aim to perform 8-12 repetitions for 2-3 sets, resting for 30-60 seconds between sets.

Tips

- Focus on keeping your elbows close to your body during the pull-up.
- If you're a beginner, feel free to keep your feet on the bench to assist with the pull.
- Maintain a neutral spine and avoid arching your back during the movement.

Always ensure you perform the movements in a controlled manner to avoid injury.