Ring row shoulder control
4 sets of 8-12 ring rows, 2 s pause at the top, 90 s rest.
- Slot
- Strength
- Focus
- Pulling strength
- Time
- 10 min
- Intensity
- Moderate
- Injury risk
- Low
- Intervals
- 4 rounds, 1:30 rest
- Equipment
- Rings, Trx
How to do it
Hang from rings or a TRX with your body straight and heels on the floor. Row your chest up to the rings, squeeze your shoulder blades together and pause for 2 seconds, then lower slowly over 3 seconds. Do 8-12 reps, 4 sets, with 90 seconds rest. Keep your body in a straight line, and walk your feet forward to make it harder.
Who it’s for
Horizontal pulling, which climbing almost never gives you, and scapular control that carries straight into shoulder health. Low risk, high value, easy to fit anywhere.
Common mistakes
- Hips sagging. Straight line from heels to head. A bent body shortens the lever and makes it easier without you noticing.
- Skipping the pause. Two seconds with the shoulder blades squeezed is where the control comes from.
- Dropping fast. Three seconds down. The lowering is half the exercise.
- Pulling with the arms only. Think about the shoulder blades moving first, then the elbows.
How to progress
Walk your feet further forward to make it harder, then put them on a box. Once rows with your feet up with a two-second pause are easy, add a weight vest rather than more reps.
When it fits
The training periods this exercise fits into in Blok Sessions.
- Base Lots of easy climbing, good movement and aerobic fitness.
- Strength Stronger fingers and pulling, with weight you control.
- Deload Train less, let your fingers recover, keep moving.
Related blocks
Start with a ready-made block
A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.