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Ring Dips, starting position 
Ring Dips, finishing position
StrengthintermediateOther
Ring Dips
Primary
Triceps
Secondary
Chest, Shoulders
Equipment
Other
Level
intermediate
Ring Dips demonstration
How to Perform
- 1Grip a ring in each hand, and then take a small jump to help you get into the starting position with your arms locked out.
- 2Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
- 3Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
- 4Repeat for the desired number of repetitions.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •As a compound movement, this exercise works multiple muscle groups efficiently
Muscles Worked
Front
Back
TricepsChestShoulders
Exercise Details
- Category
- Strength
- Force
- push
- Mechanic
- compound
- Level
- intermediate
Exercise Variations
Frequently Asked Questions
What muscles does Ring Dips work?
Ring Dips primarily targets the Triceps. It also works the Chest, Shoulders as secondary muscles.
What equipment do I need for Ring Dips?
Ring Dips requires Other.
Is Ring Dips suitable for beginners?
Ring Dips is classified as intermediate level. Beginners should master foundational movements first.
Alternatives to Ring Dips
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.