Both ring rows and supine rows are great exercises for working out the muscles in the upper back, shoulders, and arms, including the latissimus dorsi, rhomboids, and biceps. However, they have distinct mechanics and benefits.
If you're new to working out, starting with supine rows on a bar is generally a better option. Here's why:
1. Stability - Rings provide an unstable surface which engages the smaller stabiliser muscles. Therefore, ring rows have a higher neurological demand due to an increase in the number of muscle sbeing used to perform the exercises.
This can be seen as both a good and a bad thing.
If you're an athlete who already has high levels of upper body pulling strength (you can already do pull-ups), the added neurological demands of an unstable surface and be beneficial.
If you've not got high levels of upper body pulling strength, the unstable surface is adding more complexity to the movements and potentially slowing down your progress.
In simpler terms, it's like juggling. If you're good at juggling, you might try balancing on one leg while juggling. But if you're new to juggling, you wouldn't add the extra complexity of standing on one leg.
Supine rows on a bar offer a stable surface, which is beneficial for individuals who are new to strength training or have limited experience with bodyweight exercises.
The fixed bar provides a consistent point of contact, making it easier to focus on proper form and technique.
2. Scapular Control: Compared to the rings, performing scapular retractions on a fixed bar is much simpler.
This allows beginners to seperate scapular retraction and elbow flexion while performing rows. Thus, teaching the correct pulling mechanics which increases pulling power.
This is especially crucial for people who have rounded shoulders, bad posture, or experience shoulder pain while doing bent arm pulling exercises.
3. Isolation of Target Muscles: Supine rows allow beginners to focus on the targeted muscles without the added complexity of stabilising on unstable surfaces like gymnastic rings.
This can help build a foundation of strength and muscle activation before progressing to more advanced exercises.
The bar also allows us to create higher levels of force due to the added torque created by trying to snap the back when performing rows.
4. Progression: Setting up for supine rows is straightforward and makes it easier to measure progress. You can use a barbell racked at an adjustable height determined by the holes in the uprights.
The simplicity of the setup reduces potential barriers for beginners who might find gymnastic rings a little more challenging to set up and use effectively.
The height of the rings, the angle of the straps, and the placement of the feet are all variables that can be hard to measure.
5. Range of Motion: Supine rows have a limited range of motion as the movement is restricted to the position of the bar, unlike ring rows. Despite this, it can be advantageous in targeting specific parts of the back muscles and ensuring a steady range of motion.
During ring rows, as we become tired, the range of motion can decrease. Doing chest-to-bar supine rows can help maintain a consistent range of motion.
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Summary
Although ring rows offer benefits like improved range of motion and engagement of stabiliser muscles, they can be more challenging for beginners due to the instability introduced by the rings.
Ring rows require more core stability and overall body control, which may be better suited for individuals with some level of strength and body awareness.
Beginners should always start with proper form, use appropriate intensity, and gradually increase the intensity as strength improves, just like any exercise program.
Both ring and supine rows on a bar have their advantages and can be valuable additions to a well-rounded upper-body workout routine.
The choice between the two depends on your fitness goals, current strength level, and preference for stability versus instability in your exercises.