Shoulders · TRX
Ring Single Arm Rear Delt Row
How to do the ring single arm 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
Grip a single TRX handle with one hand, palm down, and lean back against the strap with your feet forward and core braced. Pull the handle toward your upper chest with your elbow flared wide, squeezing the rear delt, then return under control. Complete the set and switch sides.
- 1Working-side rear delt driving the elbow out and back
- 2Shoulder blade pulling toward your spine at the top
- 3Core resisting the rotation toward the strap
Common mistakes
- Twisting your torso to help the pull
- Shrugging the working shoulder up
- Letting the strap drag you forward on the return
Muscles worked
The ring single arm rear delt row mainly works the rear delts and mid traps, with the obliques, biceps, forearms, lats, lower back, upper traps, lower traps, lower abs, side delts, and external rotators assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- ObliquesSupport
- BicepsSupport
- ForearmsSupport
- LatsSupport
- Lower BackSupport
- Upper TrapsSupport
- Lower TrapsSupport
- Lower AbsSupport
- Side DeltsSupport
- External RotatorsSupport
- Upper AbsMinor
- GlutesMinor
Kovo programs the ring single arm 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.