Back · Bodyweight
Ring Weighted Pronated Grip Inverted Row
How to do the ring weighted pronated grip inverted row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Hang under a set of rings with an overhand (pronated) grip and a weight plate or vest adding load. Keep your body in a straight line and pull your chest up to the rings, squeezing your shoulder blades together, then lower under control. Adjust foot position to set the difficulty.
- 1Feel your mid-back and lats pull your chest to the rings
- 2Squeeze your shoulder blades together at the top
- 3Keep your body rigid in a straight line throughout
Common mistakes
- Don't let your hips sag or pike out of line
- Avoid yanking with your arms before the back engages
- Don't cut the range short; pull chest all the way up
Muscles worked
The ring weighted pronated grip inverted row mainly works the lats, biceps, mid traps, and rear delts, with the forearms, lower traps, upper traps, upper abs, lower abs, and glutes assisting.
- LatsPrimary
- BicepsPrimary
- Mid TrapsPrimary
- Rear DeltsPrimary
- ForearmsSupport
- Lower TrapsSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- GlutesSupport
- Lower BackMinor
- ObliquesMinor
- HamstringsMinor
- External RotatorsMinor
Kovo programs the ring weighted pronated 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.