← All exercises

Ring Dip

Upper body

From support on the rings, lower until the shoulders are about level with the elbows and press back up – keep the rings close to the body.

Goal: Strength

Explainer video: coming soon

Equipment variants

• Rings

Easier and harder

• Make it easier

  Band- or foot-assisted; or negative ring dips only.

  Previous level: Ring Support Hold

• Make it harder

  Full ring dip, controlled, no swinging.

  Next level: Ring Transition Drill

Progression path: Ring Muscle-Up Progression (level 3)

Used in

Hang & Hinge

Train at your own pace and listen to your body – stop right away if anything hurts. Every exercise can be made easier or harder.