Ring Rear-Delt Row

So führst du sie aus

1. 1Preparation and positioning. Set both rings to equal height, verify the anchors and straps, and clear the space beneath and around you. Set the ring height and foot position for a body angle that permits full shoulder control.
2. 2Starting position. Lean back with arms extended, body rigid, and shoulders controlled around the ribcage. Use a neutral grip and keep the neck long.
3. 3Concentric phase. Pull the rings toward the face or upper-chest marker while moving the upper arms outward and retracting the scapulae without shrugging.
4. 4End position / lockout. Finish with elbows and hands in the prescribed line, chest quiet, and shoulders free of painful anterior translation.
5. 5Eccentric phase. Reverse the path under control to straight arms while maintaining the body angle and allowing controlled scapular protraction.
6. 6Breathing and bracing. Exhale through the pull and maintain enough trunk tension to prevent hip drive or lumbar arching.
7. 7Valid rep. The chest and hips remain fixed, the same face/chest marker is reached, and the rings return under control without momentum.

Häufige Fehler

• Using trunk or leg momentum

  Korrektur: Make the body quiet, lower the difficulty, and initiate the pull through the upper arms.

• Shrugging through the pull

  Korrektur: Keep the neck long and let the scapulae move under control rather than collapsing toward the ears.

• Cutting the lower range

  Korrektur: Return to the same controlled straight-arm marker on every rep.

• Jutting the head to reach

  Korrektur: Keep the head neutral and move the chest/body to the fixed marker.

Sicherheit

• Prüf beide Verankerungen und Gurte, gleich die Ringhöhe an und halte eine freie Fallzone; ein Versagen von Gurt oder Verankerung kann einen plötzlichen Sturz verursachen.
• Aktuelle Schultersymptome erfordern einen individuell verträglichen Armweg und Bewegungsumfang; erzwing keinen pauschalen Ellbogenwinkel und keine Endposition gegen den Schmerz.
• Bei Beschwerden der Wirbelsäule, ausstrahlenden Schmerzen, Taubheit oder Schwäche abbrechen und das angemessen fachlich abklären lassen; nutz Hinweise zur Rumpfspannung nicht, um trotz neurologischer Symptome weiterzutrainieren.

Progressionen & Alternativen

• RegressionHigh-angle Ring Rear-Delt Row— Reduce strength, balance, or coordination demand while rehearsing the key pattern before returning to Ring Rear-Delt Row.
• ProgressionFeet-elevated Ring Rear-Delt Row— Increase load, range, instability, or skill demand after Ring Rear-Delt Row is repeatable through the planned volume with reserve and no technique drift.
• AlternativeReverse Butterfly— Train a similar primary pattern with a different stability, equipment, or joint-loading profile when Ring Rear-Delt Row is impractical or poorly tolerated.