One Arm Row with dumbbells

Rowing on gymnastics rings is an effective calisthenics exercise that strengthens the back, rear shoulders, and arms. Using your body weight as resistance, you pull yourself up on the rings, which also enhances your core stability. Compared to dumbbell rows or barbell rows, where the movement is more isolated, rowing on the rings requires more overall body tension. This exercise is ideal for building functional strength and specifically targeting the core muscles. It fits perfectly into a classic calisthenics routine and prepares you for more intense exercises, such as {ring pull-ups} or {ring muscle-ups}(). Thanks to the freedom of movement provided by the rings, other variations like hinge row, row to the stomach, and row to the forehead are possible, allowing for more focused training of different regions of the back.

Archer rows on gymnastic rings are a more advanced variation of classic rowing. In this exercise, one arm performs the row while the other stays extended to the side. This exercise specifically targets the upper back and biceps. Compared to traditional rowing exercises like dumbbell or barbell rows, ring training puts less strain on the lower back and legs, making it especially suitable for people with back pain.

An additional progression of the Archer Rows is the one-arm row on gymnastic rings.