Ring Dips
The Ring Dips is a intermediate compound movement that activates 3 muscle groups simultaneously. It primarily targets the Triceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The triceps handles the primary load during this movement. The chest and shoulders assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Ring Dips work?
The Ring Dips primarily works the Triceps. Secondary muscles include the Chest, Shoulders, which assist during the movement.
Is the Ring Dips good for beginners?
The Ring Dips is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Ring Dips?
You need other to perform the Ring Dips. Most commercial gyms will have this available.
Track your estimated one-rep max over time. Use our 1RM calculator to see where you stand, or let RepStack compute it automatically after every set.
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