Horizontal Ring Chin-Ups

January 01, 2021 | John Paul Catanzaro

Horizontal Ring Chin-Ups

First workout of the year and I had the pleasure to do horizontal ring chin-ups (also known as inverted rows). This is a great exercise if it’s done right! Three key points: brace the core and set the shoulder blades to start, and pause in the top (contracted) position.

It’s natural for your range to diminish a bit as you fatigue. If it gets to a point where you’re barely moving, stop the set. Always emphasize quality over quantity.

For an easier version, start with your knees bent at 90 degrees and your feet flat on the floor. Once you get good at that, extend your knees so that your legs are straight and you’re pivoting from your heels.

For the next progression, raise your heels onto a bench like I’m demonstrating in the video. You can even raise them onto a Swiss ball for more of a stability challenge.

And finally, you can increase the resistance by adding some load to your body… assuming, of course, the holidays didn’t already do that for you! I prefer using the Xvest for additional loading on this exercise.