Ground Row

The Ground Row, like other rope-climb and pull-up progressions, build an athlete's bent arm bicep strength.

To set up for ground rows, set the rings to a height that allows your back to be just off the ground with your arms fully extended.
Your arms and the ring straps should be in one straight line, perpendicular to the floor.
Get your body as close to parallel with the floor as your situation allows.
Before beginning, check that your feet are your only contact with the ground.
Row straight up until your shoulders touch your hands and descend with control.
Maintain an even tempo, straight body line, and proper posterior pelvic tilt (PPT) as you repeat for reps.