Back · Olympic Rings
Ring Front Lever Row
How to do the ring front lever row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Olympic Rings
- Difficulty
- Expert
- Logged as
- Weighted reps
- Movement
- Horizontal Row
- Mechanic
- Accessory
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, core, and arms working together as you pull yourself up to horizontal
- 2Keep your body in a straight line and hips extended to feel tension through your core
- 3Squeeze your shoulder blades down and back as you row
Common mistakes
- Avoid letting your hips sag or piking at the waist
- Don't yank or use momentum; move in a controlled manner
- Avoid flaring your elbows too wide; keep them closer to your body
Muscles worked
The ring front lever 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
Ring Front Lever Row strength standards
See how your ring front lever row ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM97.5 lb
Silvere1RM145 lb
Golde1RM202.5 lb
Platinume1RM260 lb
Diamonde1RM295 lb
Champione1RM322.5 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the ring front lever 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.