Back · Bodyweight
Ring Neutral Grip Inverted Row
How to do the ring neutral grip inverted row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Set gymnastic rings at about hip height and grab one in each hand with palms facing each other. Walk your feet forward so your body hangs at an angle, then pull your chest up to the rings, driving your elbows down and back. Lower under control.
- 1Feel your lats and mid-back pull your chest to the rings
- 2Squeeze your shoulder blades together at the top
- 3Keep your body in one straight line from heels to head
Common mistakes
- Don't let your hips sag toward the floor
- Avoid shrugging your shoulders up to your ears
- Don't pull with just your arms; lead with the back
Muscles worked
The ring neutral grip inverted row mainly works the lats, biceps, mid traps, and rear delts, with the forearms, lower traps, lower back, upper traps, upper abs, lower abs, and glutes assisting.
- LatsPrimary
- BicepsPrimary
- Mid TrapsPrimary
- Rear DeltsPrimary
- ForearmsSupport
- Lower TrapsSupport
- Lower BackSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- GlutesSupport
- ObliquesMinor
- HamstringsMinor
- External RotatorsMinor
Kovo programs the ring neutral grip inverted 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.