Shoulders · TRX
Ring Rear Delt Row
How to do the ring rear delt 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
Anchor the TRX overhead and grip the handles with palms down, walking your feet forward so you lean back against the straps. Pull the handles toward your upper chest with your elbows flared out wide, squeezing your rear delts and upper back, then lower with control.
- 1Rear delts and mid-back driving your elbows out and back
- 2Shoulder blades squeezing together at the top
- 3A braced straight body held by your core
Common mistakes
- Tucking your elbows in like a standard row
- Shrugging your shoulders up toward your ears
- Using momentum instead of a steady pull
Muscles worked
The ring rear delt row mainly works the rear delts and mid traps, with the biceps, forearms, lats, upper traps, lower traps, lower abs, side delts, and external rotators assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- LatsSupport
- Upper TrapsSupport
- Lower TrapsSupport
- Lower AbsSupport
- Side DeltsSupport
- External RotatorsSupport
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
- GlutesMinor
Kovo programs the ring rear delt 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 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.