Ring Rows & Pull-Ups That Actually Work for Tall Lifters

Author

Paul Marlow
May 27, 2025

Pulling Doesn’t Come Easy for Tall Men—But It’s Worth It

If you’re a tall man, pulling exercises can feel like a losing battle:

  • Pull-ups feel impossible to progress

  • Ring rows either feel too easy… or destroy your shoulders

  • Longer arms make every rep feel 25% harder

But when these two movements are set up correctly, they become essential tools for building:

  • Upper back strength

  • Shoulder stability

  • Full-body control

  • Posture that lasts under heavy weight

This post breaks down how tall lifters can finally make ring rows and pull-ups feel smooth, powerful, and worth doing every week.

Why Pulling Movements Matter More for Tall Lifters

Because of our structure, tall men often:

  • Struggle to maintain shoulder tension under load

  • Over-rely on pressing and neglect back training

  • Feel discouraged by the longer range of motion required for clean pulls

But skipping pulls is not an option.

They build:

  • Scapular control for injury prevention

  • Posture strength for better pressing and squatting

  • Lat and trap development to fill out your frame

You just need to match the movement to your build.

Ring Rows for Tall Men: Get the Setup Right

🔧 Set the Rings Lower

Set the rings at hip height, not chest height.

This gives you more room to move through a full range of motion without compensating with your shoulders or low back.

🧍‍♂️ Align Your Body Like a Plank

  • Feet out in front

  • Glutes on

  • Core tight

  • Keep your body straight from head to heels

🧠 If your hips are sagging, you’re losing the benefit of the row. Re-tighten and reset.

🔄 Modify the Angle to Match Your Strength

Start more upright (vertical body angle), then gradually lower toward parallel as your strength improves.

This gives you control and lets you build clean rows—not reps that rely on momentum.

🔁 Open the Rings at the Bottom

Turn the rings slightly outward at the bottom of each rep. This:

  • Opens the shoulder joint

  • Creates a natural path for long arms to row through

  • Reduces risk of shoulder impingement

🧠 It’s a subtle adjustment, but it makes a huge difference for tall lifters.

📥 Want Weekly Lifting Fixes for Tall Lifters?

Join the TallFitClub Email List for:

  • Weekly lift breakdowns

  • Pulling and posture fixes

  • Full programs designed for tall men with long levers

Pull-Ups for Tall Frames: Get Out of the Cycle of Awkward Reps

🏋️‍♂️ Use a Challenging Band (But Don’t Rely on It)

Assistance is fine—but only if it makes you earn every rep.

Avoid bands that sling you to the top. Instead:

  • Use moderate resistance

  • Focus on full range pulls

  • Aim to eventually reduce or remove band use entirely

📏 Train the Full Range

Start every rep from a full hang—arms extended, lats lengthened.
Pull until your chest nearly meets the bar (not just chin-over-bar).

This builds strength through the entire motion and helps tall lifters develop real pulling control.

🔁 Try a Supinated Grip

Underhand grip (palms facing you) often:

  • Reduces shoulder discomfort

  • Allows for better biceps and lat engagement

  • Improves range of motion for long-armed lifters

Alternate with neutral grip if needed to keep stress off the wrists.

⏱ Control the Eccentric

The lowering phase (eccentric) is where tall men usually collapse.

Slow it down:

  • 2–3 seconds per rep

  • Stay tight the entire way down

  • Reset between reps if needed

🧠 Strong eccentrics build control—and reduce injury risk as weight increases.

Why Ring Rows and Pull-Ups Are Non-Negotiable for Tall Lifters

These movements:

  • Build the upper back strength that protects your shoulders

  • Create a stable frame for pressing, squatting, and deadlifting

  • Help tall lifters control posture, balance, and breathing under load

Even if they feel frustrating now, learning to progress them properly pays off everywhere else.

💪 Want Programming That Builds Pulling Strength for Tall Frames?

TallFitClub Coaching includes:

  • Pull-up regressions tailored to longer arms

  • Ring row variations with progressions over time

  • Full back-building and posture-focused programming