Instructions

1. Set the bottom of the rings at waist level or a little higher.
2. Position yourself below the rings with your legs bent and your body parallel to the ground.
3. Start with your arms straight, scapular muscles extended apart
4. Position your hands about 3-4 inches wider than your shoulder width
5. Pull yourself up towards the rings, keeping your elbows pointed in the general direction towards your feet, vice out to the sides
6. Hold for a moment at the top position, squeezing your shoulder blades together in the middle of your upper back
7. Lower yourself back down with control to the straight arm position with extended scapular muscles
8. Repeat from Step 4 for the desired number of repetitions

Key points:

• The difference between the wide grip and regular ring row is the positioning of the hands, and the squeezing of the upper middle back muscles
• Do not flare your elbows out to the side as you perform the row, keep your elbows close to your sides
• Your hands can stay in a neutral position, let them naturally turn in or out as you perform the row