Ring Pronated-Grip Weighted Inverted Row

- Bench or raised surface
1. Setup:
- Adjust the gymnastic rings so they are hanging from a sturdy overhead support (like a pull-up bar) at about waist height.
- Position a bench or a sturdy elevated surface a few feet below the rings.

2. Starting Position:
- Sit on the bench, facing the rings.
- Reach up and grab the rings with a pronated grip (palms facing away from you).
- Lie back on the bench, allowing your body to hang slightly away from it, with your arms fully extended and your feet resting on the ground or the bench behind you.

3. Body Positioning:
- Keep your body straight and engage your core.
- Your head, shoulders, and hips should be aligned in a straight line.

4. Executing the Movement:
- Pull your chest upward towards the rings by bending your elbows and squeezing your shoulder blades together.
- Keep your elbows close to your body throughout the movement.
- Lift until your chin is above the rings, or as high as you can comfortably go.

5. Lowering Phase:
- Slowly lower your body back to the starting position, fully extending your arms while controlling the movement.
- Avoid letting your back sag or your shoulders hunch.

6. Repetitions:
- Perform 8-12 repetitions for one set.
- Rest for 30-60 seconds before attempting the next set.

7. Tips for Beginners:
- If this exercise is too difficult, you can bend your knees and keep your feet off the ground to reduce the resistance.
- Focus on maintaining good form rather than the number of repetitions.

8. Safety Precautions:
- Ensure the rings are securely attached before starting the exercise.
- If you feel any pain or discomfort, stop immediately and reassess your form or the resistance you are using.