Ring Dip being performed with proper form

How to do a Ring Dip

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
63,020
Popularity Rank
812th
Difficulty
Intermediate
Triceps Strength
58 mSCORE 35th
Equipment Required
  • Photo of Rings
    Rings

Workouts with Ring Dip

    Target muscles worked

    Primary Muscles
    Triceps
    Secondary Muscles
    Shoulders, Chest

    Instructions for Proper Form

    Ring Dip is a more challenging variation on the standard Dip. Similar to Dips, this is a compound, bodyweight exercise that primarily targets the triceps. Using rings adds a ton of instability to the movement, and forces you to focus on developing body control. This is a great exercise for adding more complexity and difficulty to your dips.

    1. Grab ahold the rings with the straps on the outside of your arms allowing your elbows to slightly flex with your arms extended.
    2. Suspend your body above the ground and brace your core to keep your spine neutral.
    3. Angle your body slightly forward and keep your shoulders rolled back as you begin to flex your elbows to descend your body.
    4. Keep your elbows close to your body and continue to flex them until they’ve reached a 90 degree angle.
    5. Extend your elbows back to the starting position.

    Common Form Mistakes

    • Too Soon

      Struggling is a great way to make progress. However, there’s no shame in using an assisted variation while you develop the strength and control to perform this exercise. If you’re not able to do your reps, you’ll likely get more out of one of the assisted variations of this exercise.

    • Leaning Forward

      Dips can be used to target both your triceps and chest. Leaning forward will recruit your chest more the further you lean. Keep your chest up as much as possible. If you like to bend your legs underneath you, consider straightening them when you’re targeting triceps.

    Sets & Reps Calculator

    Average Ring Dip standards by male, female, gender, weight, age and height

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      6
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      7
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    Alternatives & Variations to Ring Dip

    Filter By

    1. 1. Dip

      Photo of Dip being performed
      93.9 mSCORESWAPPED 1,626 TIMES

      Dips are a compound, bodyweight triceps exercise, and an incredibly common exercise. The exercise requires you to raise and lower yourself in a suspended position by flexing and extending your arms. With the standard variation, this is mostly accomplished by engaging your triceps, however other variations can shift this to be more of a chest exercise.

    2. 2. Bench Dip

      Photo of Bench Dip being performed
      93.8 mSCORESWAPPED 1,040 TIMES

      Bench Dip is a variation on the standard Dip. Like other Dip variations, this is a compound, bodyweight exercise that primarily targets your triceps. Because your feet are still on the ground, this tends to be an easier variation, and a great way to build tricep strength as you work towards full bodyweight dips.

    3. 3. Seated Tricep Press

      Photo of Seated Tricep Press being performed
      97.4 mSCORESWAPPED 752 TIMES

      Seated Tricep Press is an isolation exercise that targets your triceps. The positioning of the dumbbell varies from many other tricep exercises, which is great for adding some variety to your exercise selection. By positioning the dumbbell overhead you can ensure that you’re taking your triceps through their full range of motion.

    4. 4. Cable Tricep Pushdown

      Photo of Cable Tricep Pushdown being performed
      97.9 mSCORESWAPPED 612 TIMES

      This is an isolation exercise that targets the triceps. This exercise is very similar to other cable tricep exercises with the exception of using a flat bar instead of other handle attachments. This keeps your hands palms down, and reduces the demand for stabilizing your wrist during the movement.

    5. 5. Dumbbell Kickbacks

      Photo of Dumbbell Kickbacks being performed
      93.7 mSCORESWAPPED 544 TIMES

      Dumbbell Kickbacks are an isolation exercise that target the triceps. The use of dumbbells prevents you from compensating for any strength discrepancies between sides. The movement itself is simple and easy to perform, making this a great exercise for beginners, and plenty of variations exist for more advanced users looking to add more difficulty and complexity to the movement.

    6. 6. Machine Tricep Dip

      Photo of Machine Tricep Dip being performed
      92.9 mSCORESWAPPED 417 TIMES

      Machine Tricep Dips are a variation on the more standard Dip. This is a compound movement that primarily targets your triceps. By using a machine, you restrict your range of motion, and add more stability to the movement. This allows you to focus on exertion rather than stabilizing the movement. Because you’ll also be using a weight stack instead of bodyweight, you can have more control over your resistance. This is a great exercise for anyone looking to work towards performing full bodyweight dips, or just building muscle mass and strength in your triceps.

    7. 7. Dumbbell Skullcrusher

      Photo of Dumbbell Skullcrusher being performed
      98.4 mSCORESWAPPED 395 TIMES

      Dumbbell Skullcrusher is an isolation exercise that targets your triceps. Unlike some skull crusher variations, the use of dumbbells prevents you from compensating for any differences in strength between sides, as well as adding some instability to the movement.

    8. 8. Tricep Overhead Extension with Rope

      Photo of Tricep Overhead Extension with Rope being performed
      82.8 mSCORESWAPPED 369 TIMES

      Similar to other tricep extensions, this is an isolation exercise that targets the triceps. The use of a cable machine gives you more control over where the resistance is coming from, and allows for more consistent tension in your triceps than other equipment like free weights or machines. By performing the movement overhead, you ensure that you’re taking your triceps through their full range of motion by getting a good stretch as you return towards the starting position.

    9. 9. EZ-Bar Overhead Tricep Extension

      Photo of EZ-Bar Overhead Tricep Extension being performed
      89.8 mSCORESWAPPED 367 TIMES

      Like other Tricep Extensions, this is an isolation exercise that targets the triceps. The use of an EZ-Bar adds some stability to the movement allowing for heavier loads. In addition an EZ-Bar can offer a more comfortable grip compared to something like a Barbell. By performing this exercise while standing you add some instability back into the movement, which makes this a great exercise for developing functional strength.

    10. 10. Cable One Arm Underhand Tricep Extension

      Photo of Cable One Arm Underhand Tricep Extension being performed
      85.4 mSCORESWAPPED 365 TIMES

      Like other Tricep Extension variations, this exercise is an isolation movement that targets the triceps. By using an underhand grip, you can more easily keep your elbows close to your sides. By performing this exercise with each side independently, you remove the risk of compensating for any weakness between sides.