Ring Dips
How to do the Ring Dips with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Triceps
Chest, Shoulders
Other
How to do the Ring Dips
- 1
Grip a ring in each hand, and then take a small jump to help you get into the starting position with your arms locked out.
- 2
Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
- 3
Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
- 4
Repeat for the desired number of repetitions.
Log it, see it on your body.
Every Ring Dips set you log feeds Ascend's anatomy heatmap, so your triceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
More triceps exercises
Ring Dips: common questions
What muscles does the Ring Dips work?
The Ring Dips primarily works the Triceps. It also recruits the Chest and Shoulders as supporting muscles.
Is the Ring Dips suitable for beginners?
The Ring Dips is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
Is the Ring Dips a compound or isolation exercise?
The Ring Dips is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Ring Dips with correct form?
Grip a ring in each hand, and then take a small jump to help you get into the starting position with your arms locked out. Follow the full step-by-step above for the complete movement.
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