For the Ring Rows, drop the rings so that they are around 4 feet off the ground. Find a stool, rock or partner and have them act as a contact point for your feet. Hold the rings in a grip of your choice and lie with your back facing the ground and your feet pointed at the sky on your contact point. Keep your body as stiff as a board and row your chest to the rings. Try not to sag your hips when you come down! Repeat this motion for the allotted amount of reps and then rest.
This exercise focuses on the muscles in the arms and back. You can also supinate your hands throughout the motion to put emphasis on the biceps muscles.