The horizontal ring/table row is an effective bodyweight exercise with many benefits:
Upper Body Strength: Horizontal rows is a great exercise to strengthen the upper back muscles (latissimus dorsi, rhomboids, trapezius), biceps, forearms, and rear deltoids.
Improved Posture: This exercise strengthens the muscles responsible for retracting and stabilizing the shoulder blades, which can help to reduce the risk of rounded shoulders. Forward rounded shoulders are commonly caused by a muscle imbalance between the over developed pectoral muscles at the front and the weaker muscles between the shoulder blades and the spine at the back. This exercise is great for strengthening the commonly neglected muscles at the back of the shoulders.
Core Activation: To perform the exercise correctly, you need to functionally engage and stabilise your core muscles to maintain a straight body position.
Scapular Mobility and control: The exercise encourages scapular (shoulder blade) mobility and control, which is crucial for overall shoulder health and function.
How to Perform Horizontal Ring Rows:
- Hang from the rings/table, maintaining a horizontal or near-horizontal position.
- Initiate the pull by retracting your shoulder blades, keeping your arms straight.
- Then bend your elbows, pulling yourself upward while maintaining a plank-like body.
- Hold briefly at the top, then lower yourself slowly until your arms are straight and your shoulder blades are protracted.
Scaling Options: Adjust intensity by changing your body angle. Start more vertically for easier rows and progress to a horizontal position for a greater challenge. You can also use a weight vest to increase resistance.