Back · TRX
Ring High Row
How to do the ring high row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- TRX
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Set the rings or TRX straps high and lean back with arms extended and body in a straight line. Pull yourself up and forward, driving your elbows down and back toward your upper ribs, then lower under control. Walk your feet forward to make it harder.
- 1Mid-back and lats working as you drive your elbows down and back
- 2A tall, locked body line from head to heels
- 3A squeeze of the shoulder blades at the top of the pull
Common mistakes
- Letting your hips sag or your body bend at the waist
- Shrugging your shoulders toward your ears
- Yanking up with momentum instead of pulling smoothly
Muscles worked
The ring high row mainly works the lats and mid traps, with the biceps, forearms, rear delts, lower traps, upper abs, and lower abs assisting.
- LatsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- Rear DeltsSupport
- Lower TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- Lower BackMinor
- Upper TrapsMinor
- ObliquesMinor
- GlutesMinor
Kovo programs the ring high 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 June 2026.