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All triceps exercisesTriceps · Calisthenic

Ring Dip

Unstable ring dip builds serious triceps and shoulder stability.

AdvancedGymnastic rings4 × 5–10
Ring Dip demonstration thumbnail — Ring Dips Tutorial - Common mistakes and how to fix them!!
TricepsGymnastic rings

Ring Dip

Demo · Sid Paulson

Verified Ring Dip demonstration by Sid Paulson. Click to play.

How to do the Ring Dip

  1. 1Turn rings out at lockout
  2. 2Elbows stay close
  3. 3Full range

Benefits of the Ring Dip

  • Builds strength and size in the triceps through a full, controlled range of motion
  • Also trains chest as supporting movers
  • Builds real relative strength — moving your own bodyweight through space
  • A high-skill progression that pays off once the easier variations feel controlled

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services