Shoulders · Bodyweight
Ring Back Roll to Support
How to do the ring back roll to support, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Hang from gymnastic rings in a tuck or inverted hang. Roll backward through your shoulders, then press the rings down and pull yourself up into a straight-arm support position above the rings. Lock out at the top with shoulders depressed and rings turned slightly out.
- 1Your triceps and shoulders pressing hard to finish in support
- 2Core staying tight and hollow through the roll
- 3Shoulder blades depressing as you lock the top
Common mistakes
- Letting the rings drift wide apart on the press-out
- Throwing your legs to muscle through the roll
- Shrugging your shoulders up at the top
Muscles worked
The ring back roll to support mainly works the front delts, triceps, and upper abs, with the forearms, lats, lower abs, biceps, mid chest, mid traps, lower traps, obliques, side delts, and hip flexors assisting.
- Front DeltsPrimary
- TricepsPrimary
- Upper AbsPrimary
- ForearmsSupport
- LatsSupport
- Lower AbsSupport
- BicepsSupport
- Mid ChestSupport
- Mid TrapsSupport
- Lower TrapsSupport
- ObliquesSupport
- Side DeltsSupport
- Hip FlexorsSupport
- Lower ChestMinor
- Lower BackMinor
- Upper TrapsMinor
- GlutesMinor
- HamstringsMinor
- External RotatorsMinor
- Internal RotatorsMinor
Kovo programs the ring back roll to support 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 shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.