How to do a Ring Dip
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Ring Dip
Rings
Workouts with Ring Dip
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.
- Grab ahold the rings with the straps on the outside of your arms allowing your elbows to slightly flex with your arms extended.
- Suspend your body above the ground and brace your core to keep your spine neutral.
- Angle your body slightly forward and keep your shoulders rolled back as you begin to flex your elbows to descend your body.
- Keep your elbows close to your body and continue to flex them until they’ve reached a 90 degree angle.
- Extend your elbows back to the starting position.
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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.
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Alternative Exercises to Ring Dip
1. Dip
93.9 mSCORESWAPPED 1,632 TIMESDips 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.
- Beginner
- Triceps
- Dip (Parallel) Bar
2. Bench Dip
93.8 mSCORESWAPPED 1,042 TIMESBench 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.
- Beginner
- Triceps
- Flat Bench
3. Seated Tricep Press
97.4 mSCORESWAPPED 784 TIMESSeated 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. Cable Tricep Pushdown
97.9 mSCORESWAPPED 659 TIMESThis 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.
- Beginner
- Triceps
- Rope Cable
5. Dumbbell Kickbacks
93.7 mSCORESWAPPED 580 TIMESDumbbell 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. Machine Tricep Dip
92.9 mSCORESWAPPED 446 TIMESMachine 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.
- Beginner
- Triceps
- Tricep Dip Machine
7. Tricep Overhead Extension with Rope
82.8 mSCORESWAPPED 408 TIMESSimilar 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.
- Intermediate
- Triceps
- Rope Cable
8. EZ-Bar Overhead Tricep Extension
89.8 mSCORESWAPPED 406 TIMESLike 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.
- Intermediate
- Triceps
- EZ Bar
9. Dumbbell Skullcrusher
98.4 mSCORESWAPPED 395 TIMESDumbbell 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.
10. Cable Underhand Tricep Pushdown
77.4 mSCORESWAPPED 389 TIMESThis variation of Cable Tricep Pushdown uses an underhand grip to place additional emphasis on the medial head of the triceps, offering a unique challenge and stimulating muscle growth. The cable machine provides constant tension throughout the movement, enhancing muscle engagement and strength development. It's an excellent exercise for refining tricep definition and increasing arm strength.
- Intermediate
- Triceps
- Rope Cable