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Hinge Row

The Hinge Row is a deceptively challenging shoulder girdle exercise. It stabilizes the wide bent arm movement and strengthens the upper traps' ability to retract the scapulae.

  • Type Of Exercise: Strength
  • Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
  • Difficulty: Beginner
  • Equipment: Gymnastic Rings, TRX

Hinge Row

  1. To set up for hinge rows, set the rings to a height that allows your back to be just off the ground with your arms fully extended.
  2. From a completely horizontal body position, with your arms and the ring straps in one straight line, take one small step back.
  3. You do not want to have your arms completely perpendicular to floor for these.
  4. Before beginning, check that your feet are your only contact with the ground and that you have a straight body line with proper posterior pelvic tilt.
  5. Initiate the row by pulling your torso up and forward while simultaneously hinging 90-degrees at your hips.
  6. As you pull and sit up, pull the rings apart wide.
  7. Achieve a 90-degree hip, elbow, and armpit angle at the top.
  8. Bring your hands back over your shoulders as you descend with control.
  • Exercise: Bulgarian Row
  • Type of Exercise: Strength
  • Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
  • Difficulty: Beginner
  • Equipment: Gymnastic Rings, TRX
  • Exercise: Bent Arm Chin Hang
  • Type of Exercise: Strength
  • Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
  • Difficulty: Beginner
  • Equipment: Pull-up Bar