Ring Dips Exercise Guide
Exercise Profile
- Target
- Triceps Brachii
- Equipment
- Body weight
- Body Part
- Upper Arms
- Primary Muscle
- Triceps Brachii
- Secondary Muscles
- Pectoralis Major Sternal Head, Deltoid Anterior, Pectoralis Major, Pectoralis Major Clavicular Head
- Intensity
- high
- Category
- strength
- Skill Level
- advanced
- Estimated Calories
- 7.5
- Alternate Names
- Dip on Rings
Visualised Target Muscle Groups
Front
Back
How to: Ring Dips
- Start by gripping the rings with palms facing inward and arms fully extended.
- Lean slightly forward and lower your body by bending your elbows.
- Continue lowering until your upper arms are parallel to the ground.
- Push through your palms to raise your body back to the starting position.
Common Mistakes
- Allowing shoulders to rise towards ears instead of keeping them down.
- Lifting your body with momentum rather than strength.
- Not keeping elbows close to the body which can strain the shoulder.
Modifications
- Use a resistance band for assistance.
- Perform dips on a bench or a lower surface to reduce difficulty.
Tips
- Keep your body straight and avoid swinging.
- Engage your core throughout the movement.
- Lower yourself until your upper arms are parallel to the ground for a full range of motion.
Ring Dips Alternatives
Tags
triceps
upper arms
strength
body weight
ring training
advanced
Related Guides & Workout Plans
Exercises in Your Pocket with our Fitness App
