Ring One Arm Row

An advanced unilateral rowing variation performed from an inverted position on the rings, pulling yourself toward one ring with significant rotational and asymmetrical loading.

Instructions

1. Position yourself in an inverted hang with body horizontal
2. Row toward one ring by retracting that shoulder
3. Drive your elbow backward and upward
4. Pull your chest toward that side
5. Lower yourself back to the inverted position with control
6. Alternate sides and repeat

Tips

• Requires excellent back strength and stability
• Start with two-arm rows before progressing to single arm
• Maintain body rigidity to prevent rotation beyond the working side
• Focus on pulling with your back, not just your arm
• Build unilateral strength progressively
• This is an advanced skill requiring significant training
• Can be performed at different body angles to modify difficulty
• Excellent for correcting strength imbalances