Ring Single-Arm Rear-Delt Row

1. Set up your gymnastic rings or TRX system at a height that allows you to lean back while holding onto the rings with your arms fully extended, body straight, and heels on the ground.

2. Grasp one ring with one hand; the other hand is free or placed on the hip.

3. Position your body so that you're leaned back in a straight line at a comfortable angle that will allow you to perform the exercise with good form—as the exercise becomes easier, you can increase the difficulty by stepping forward to reduce the angle between your body and the floor.

4. Engage your core to maintain a rigid body line.

5. Begin the movement by retracting the shoulder blade and pulling the elbow back and to the side, focusing on moving the shoulder rather than simply bending at the elbow.

6. Pull until your hand reaches the side of your chest or as close as possible, while keeping your shoulders squared and your hips level.

7. Slowly return to the starting position by extending the arm, ensuring a controlled release without fully relaxing the shoulder at the bottom.

8. Repeat for the desired number of repetitions and then switch arms.

Remember to perform the exercise smoothly without jerking motions, and focus on the mind-muscle connection with the rear deltoids throughout the movement. Adjust your body angle or the number of repetitions and sets according to your fitness level.

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