60 minute intermediate upper back workout with rings

Here's everything you need to try our 60 minute intermediate upper back workout with rings. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Ring Pull ups
  • Ring Top of Row Lateral Glides
  • Single Arm Top of Ring Row Isometric Hold
  • Circuit 2
  • Archer Ring Row
  • Ring Fall-Outs
  • Ring Chest Flies
  • Circuit 3
  • Tall Ring Plank March
  • Ring L-Sit Hold

Circuit 1

Complete this round 3 times.

Ring Pull ups

Complete 7 repetitions

Coaching Tips For Ring Pull ups

Follow these cues to perform Ring Pull ups correctly:

  • Keep feet together, core tight
  • Hands can turn as you pull.

Ring Top of Row Lateral Glides

Complete 5 repetitions

Coaching Tips For Ring Top of Row Lateral Glides

Follow these cues to perform Ring Top of Row Lateral Glides correctly:

  • Slowly extend an arm to the side whilst maintaining the same body position
  • Resist any movement as you extend the arm
  • Keep tension in the upperback.

Single Arm Top of Ring Row Isometric Hold

Complete 36 seconds

Coaching Tips For Single Arm Top of Ring Row Isometric Hold

Follow these cues to perform Single Arm Top of Ring Row Isometric Hold correctly:

  • Create a lot of tension in the upperback, then transfer into the single arm
  • Keep hips high and core tight.

Circuit 2

Complete this round 3 times.

Archer Ring Row

Complete 6 repetitions

Coaching Tips For Archer Ring Row

Follow these cues to perform Archer Ring Row correctly:

  • Transfer your weight to the pulling arm
  • Keep shoulders and hips as square as possible
  • Control the descent as much as possible.

Ring Fall-Outs

Complete 10 repetitions

Coaching Tips For Ring Fall-Outs

Follow these cues to perform Ring Fall-Outs correctly:

  • Slowly press your hands overhead, resisting the extension of the lower back.

Ring Chest Flies

Complete 6 repetitions

Coaching Tips For Ring Chest Flies

Follow these cues to perform Ring Chest Flies correctly:

  • Move slowly with control
  • Go only as far so that the hands are in line with the shoulders.

Circuit 3

Complete this round 3 times.

Tall Ring Plank March

Complete 12 repetitions

Coaching Tips For Tall Ring Plank March

Follow these cues to perform Tall Ring Plank March correctly:

  • Find a stable tall plank position in the rings
  • As you lift the leg resist any rotation
  • Keep the core as tight as possible throughout.

Ring L-Sit Hold

Complete 15 seconds

The ring L-sit hold is a very difficult anterior core variation that requires a lot of upper body strength.

Benefits of Ring L-Sit Hold

The main benefit of the ring L-sit hold is the strength gained in the anterior core musculature and the upper body as a whole.

How To Do Ring L-Sit Hold

  1. Find a ring support hold position with the elbows locked.
  2. Lift the legs so that the feet are inline with the hips.
  3. Hold this position pulling from the muscles in the anterior core.
  4. Point the toes and keep the legs as straight as possible.

Coaching Tips For Ring L-Sit Hold

Follow these cues to perform Ring L-Sit Hold correctly:

  • Keep the feet in line with your hips as long as possible
  • Maintain an active hang throughout
  • Keep the feet and knees together the entire movement.

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This workout was made by Sean Klein

Sean Klein

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