Performance Training Exercise: Ring Row - Standing
By Ryan Provencher
The “Ring Row - Standing” exercise utilizes the Horizontal Pull Movement Pattern to build strength for firefighting tasks such as pulling hose and hoisting tools.
This exercise may be performed with Gym Rings (featured here), TRX Trainer, or rope if anchored properly. Adjust exercise tempo and complexity to increase or decrease intensity in your training.
Progression in this exercise includes “Level 2: Recline Row” and “Level 3: Horizontal Row”.
Starting Position
Stand facing the anchor point, grip the handles with feet slightly wider than hip-width apart, ankles flexed
Take a step back away from the anchor point to create an active plank
Lean back until the torso is at a 45-degree angle with arms extended and your body in the plank position
Upward Movement
Flex your arms pulling your body into straps until elbows are seated into ribs
Focus on pulling shoulder blades down and back
Keep your body stiff like a surfboard
Exhale into the top position
Downward Movement
Extend your arms, controlling your weight through the downward movement
Inhale as you return to the starting position
6-Point Self-Check
Maintain proper body position and movement quality for each repetition as fatigue sets in. Be mindful of this quick "Self-Check" as you perform this exercise as directed above:
Head: Maintain a neutral position with eyes forward, avoid moving head up or down.
Torso: Keep the torso rigid and spine straight as you flex and extend your arms, avoid any rounding through your back.
Hips: "Pull" your feet inward slightly to engage the glutes and anchor your body.
Legs: Knees are locked to maintain a rigid plank position.
Shoulders: Shoulders are packed back and down, avoid shrugging your shoulders.
Arms: Pull elbows into ribs in the upward movement and return to full extension in the downward movement.
Other Resources:
Link to Dynamic Warm-Up Exercise: Dynamic Arm Pull
Link to Flexibility Cool-Down Exercise: Posterior Shoulder Stretch
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Ryan Provencher is an Operations Battalion Chief with over 30 of Fire Service experience. He holds a Bachelor of Science in Kinesiology and Exercise Science with a Minor in Nutrition from Washington State University. He has extensive experience as a Fire Department Peer Fitness Trainer and Health/Fitness Coordinator, he is the founder of Firefighter Peak Performance and serves as Executive Fitness Advisor for CRACKYL Magazine.