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Ring row shoulder control

4 sets of 8-12 ring rows, 2 s pause at the top, 90 s rest.

Strength
Pulling strength
10 min
Moderate intensity
Low injury risk
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.

Run it now

The same timer as the app: a five-second get-ready, then every round and rest counted down with a beep. Keep this page open while you train.

Ring row shoulder control

0:00 / 9:55

Ready

9:55

4 rounds

4 sets of 8-12 ring rows, 2 s pause at the top, 90 s rest.

4
rounds
1:30
rest
9:55
total

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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.