The Australian Ring Side Raises

How to do the exercise

The Australian Ring Side Raise is a powerful bodyweight exercise to strengthen your back, improve scapula control, and enhance shoulder stability. It’s a great choice for athletes of all levels. Here’s how to perform it correctly:

1. Starting Position

Hang your rings shoulder-width apart and grab them with straight arms. Position your feet on the floor in front of you so your body forms a straight line from head to heels. In the starting position, your hands should be around hip level.

2. Side Raise Movement

Engage your core and slowly move the rings outward to the sides. As your arms open, your torso travels slightly between the rings. Keep your body straight and avoid bending at the hips. Focus on controlled, smooth movement without rushing.

3. End Position

Extend your arms to the side until you feel a strong contraction in your back muscles. Your body should remain aligned without sagging or arching. Hold the position briefly to increase muscle activation.

4. Reset and Repeat

Bring the rings back to the starting position in a controlled way, keeping tension in your back and core. Reset your posture and repeat for the desired number of reps. Adjust ring height to make the exercise easier or harder.

Recommended Equipment for Australian Ring Side Raises

Pull Up Station - For maximum stability and safe progress in Pull Ups, Dips, and Muscle Ups.

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Workout Rings - For functional training anywhere thanks to easy setup and portability.

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Liquid Chalk – For grip and security during the exercise.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The Australian Ring Side Raise is ideal for developing a strong and functional back:

• Strengthens lats, rhomboids, and rear delts effectively

• Improves scapular mobility and shoulder stability

• Enhances posture by balancing pulling and pushing strength

• Scalable intensity – adjust foot placement to progress

This makes it an excellent choice for beginners building pulling strength and advanced athletes refining control and stability.

Main muscles used

The Australian Ring Side Raise primarily targets:

• Latissimus dorsi (lats)

• Rhomboids

• Rear deltoids

• Core muscles (for stability and posture)

By controlling the rings through the full side range, you ensure even back activation and improved shoulder health.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

Common mistakes when performing Australian Ring Side Raises include:

• Sagging hips: Keep your body straight – avoid arching or letting hips drop.

• Pulling too fast: Use controlled, steady movements for maximum muscle activation.

• Overextending arms: Don’t overstretch the shoulder joint – stop at a safe range.

• Neglecting core tension: Engage abs and glutes to prevent swinging.

• Incorrect ring height: Adjust to your level – rings too low or too high reduce effectiveness.

• Shoulder shrugging: Keep shoulders down and back to protect joints and engage the back properly.

Progress by adjusting foot placement and focusing on clean, controlled repetitions over momentum.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

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Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!