Incline Rows
Explanatory Video(2)
Description
An exercise using gymnastic rings to perform rows at an incline, targeting the back and arms.
Difficulty & Category
Beginner
Dynamic
Affected Muscles
Latissimus Dorsi
Biceps Brachii
Rhomboid Major
Rhomboid Minor
Trapezius (Middle)
Trapezius (Lower)
Teres Major
Deltoid (Posterior)
Body Areas
Back
Arms
Shoulders
Equipment
Rings
Progressions
Tuck Front Lever Rows are a challenging bodyweight exercise that targets the upper body, particularly the back and arms. To perform this exercise, start by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart. Tuck your knees towards your chest, engaging your core to maintain a tucked position. Lean back slightly and pull your chest towards the bar by engaging your back muscles, keeping your elbows close to your body. Lower yourself back to the starting position with control. This exercise requires significant upper body strength and core stability.
Dynamic
Intermediate
Similar Exercises
Rows are a fundamental pulling exercise for developing back strength and posture. To perform the movement, hinge at your hips while keeping your back flat and core engaged. Pull the weight (or your body) towards your torso by driving your elbows back and squeezing your shoulder blades together at the top of the contraction. Avoid using momentum and ensure your spine remains neutral throughout the exercise.
Dynamic
Beginner
The One-Arm Dumbbell Row is an effective exercise targeting the upper back and shoulders. Start by placing your left knee and hand on a bench for support. Keep your back flat and torso parallel to the floor. Hold a dumbbell in your right hand with your arm extended straight down. Pull the dumbbell upwards by retracting your shoulder blade, then bending the elbow until your upper arm is in line with your back. Squeeze the shoulder blade at the top of the movement, then lower the dumbbell back to the starting position. Repeat for the desired number of repetitions before switching arms.
Dynamic
Beginner
To perform a Negative Pullup, start by standing on a platform or stool to reach the top position of a pullup, with your chin above the bar.
Hold the bar with an overhand grip, hands shoulder-width apart. Slowly lower yourself in a controlled manner, taking 3 to 5 seconds to descend until your arms are fully extended. Keep your core engaged and maintain a straight body line throughout the movement. Repeat for the desired number of repetitions.
Dynamic
Beginner
A strict barbell row variation performed with the torso parallel to the ground, returning the weight to the floor between each repetition.
Dynamic
Intermediate
Last updated: 3/6/2026