Back muscle training: reverse row with rings!
We have introduced in previous articles: Reverse rowing is a great training exercise for strengthening the posterior shoulders and upper back (middle and lower trapezius, rhomboids)! Because you use your own body weight to train, reverse rowing is also very simple and convenient to operate, and only requires an object that can be grasped!
At the same time, there are many variations in reverse rowing, such as changes in grip, grip, and torso angle, all of which will give you a different experience!
Today I will introduce to you how to use rings to perform reverse rowing!
Benefits of using hanging rings!
1. Suspended rings seem to have always been exclusive to gymnasts, but in fact they are not. The instability of the suspended rings can Make your rowing movements more challenging. And then develop your whole body coordination!
2. At the same time, the hanging rings can rotate freely, allowing the wrists and elbows to maintain the most comfortable posture. Some people will feel pain in their wrists or elbows when using a horizontal bar for reverse rowing. For this In this case, doing pull-ups with hanging rings is the first choice.
3. Pull-ups with hanging rings will also exercise your forearms additionally, because the hanging rings can rotate, and you can keep the forearm muscles tighter when exerting force.
How to do it
? 
1. First, adjust the height of the hanging ring to the appropriate position (the lower it is, the more difficult it is), then lie down, hold the hanging ring with both hands, with your toes facing up and your heels on the ground. , tighten the abdominal muscles and gluteal muscles to keep the pelvis and lumbar spine neutral and stable!
2. Use the contraction of the back muscles. When pulling up, first do the scapula retracting action, and then follow the trend with the elbows, not using you! Instead of using your biceps, elbows or shoulders, imagine squeezing your shoulder blades back, like a blank piece of paper in between.
3. Pull the ring to your chest and hold it for a second, then hold it again. Keep the tension and play back slowly! Pay attention to keeping the torso stable and don’t let the ring swing!
Pay attention to maintaining muscle tension throughout the movement, especially During the lowering phase and at the bottom of the movement, do not relax completely
Tighten your abdominal muscles and gluteal muscles to keep your lumbar spine in a stable and neutral state and avoid hyperextension of your lower back! Keep your body in a straight line ( Ankle, hip, shoulder)
Training tips: The closer the body is to parallel to the ground, the more difficult it will be. It is recommended that beginners or people with insufficient muscle strength start from a higher position!