Ring Archer Row

An asymmetrical rowing movement on rings where one arm pulls while the other remains extended, creating an archer position and building unilateral pulling strength with horizontal body control.

Instructions

1. Hang from the rings with body at an angle to the ground and arms extended, creating a body row position.
2. Pull one arm toward your ribcage, bending your elbow and driving your hand back and slightly under your body.
3. As you pull with one arm, keep the other arm relatively extended to create the archer shape.
4. Pull until your elbow is near your ribcage, squeezing your back muscles at the top.
5. Lower yourself back to the starting position with control and extend both arms again.
6. Perform all repetitions on one side before switching to the other.

Tips

• This is an intermediate-to-advanced variation; master standard ring rows first
• Keep your body rigid; avoid excessive rotation or sagging at the hips
• The extended arm provides less assistance, creating greater unilateral demand
• Start with a more horizontal body position (easier) and progress toward more vertical (harder)
• This movement builds exceptional back and core stability
• Perform 5-12 reps on each side depending on difficulty level
• Your shoulders must stay packed and engaged throughout
• This is excellent for building toward one-arm rows and pull-up variations
• Rings will rotate; actively control this rotation to maintain arm positioning