Ring Inverted Row

- A sturdy support structure to hang the rings from (e.g., a pull-up bar or a rig)
1. Setup:
- Adjust the rings to a height where you can hang under them with your body straight and your feet on the ground.
- Ensure the rings are secure and won't move during the exercise.

2. Starting Position:
- Grab the rings with both hands, using an overhand grip. Your palms should face towards your body.
- Walk your feet forward and lean back, allowing your body to hang straight under the rings. Your arms should be fully extended above you.
- Keep your body straight from your head to your heels. Engage your core to maintain stability.
- Your heels can be placed on the ground or slightly elevated if needed for additional challenge.

3. Movement:
- Pull your body towards the rings by bending your elbows and squeezing your shoulder blades together. Your elbows should move close to your body.
- Aim to bring your chest towards the rings, keeping your body straight throughout the movement.
- Hold the top position for a moment, ensuring your chest is close to the rings.

4. Return:
- Slowly lower your body back to the starting position by straightening your arms.
- Maintain control during the descent to engage the muscles effectively.

5. Repetitions:
- Perform 8-12 repetitions, resting as needed between sets.
- Focus on form over quantity to ensure you're doing the exercise correctly.

6. Tips:
- Keep your neck in a neutral position; avoid straining or looking too far up.
- If this is too challenging, you can bend your knees and keep your feet on the ground to reduce the load.
- As you become more comfortable, try to extend your legs straight instead of bending your knees.