Back · Olympic Rings
Ring Archer Row
How to do the ring archer row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
Back
- Equipment
- Olympic Rings
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Horizontal Row
- Mechanic
- Compound
How to do it
Hinge forward at the hips with a flat back and let the weight hang at arm's length. Pull the weight toward your torso by squeezing your shoulder blades together. Lower the weight back to the starting position.
- 1Feel your lats, upper back, and arms pulling as you row one ring toward your ribs
- 2Keep your body in a plank position to engage your core
- 3Let your other arm extend straight to emphasize the unilateral row
Common mistakes
- Avoid twisting or rotating your torso; stay square to the rings
- Don't shrug your shoulders; keep them down and back
- Avoid dropping your hips; maintain a straight body line
Muscles worked
The ring archer row mainly works the lats and mid traps, with the biceps, forearms, and rear delts assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Rear DeltsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
Kovo programs the ring archer row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed April 2026.