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Strength exercises Β· Upper body

Ring dip

Difficulty Isolation movements

How to perform it

Dip on gymnastic rings. Targets the triceps, with the lower chest and front delts assisting and the core stabilizing. Differs from the parallel bar dip by the instability of the rings, which makes it markedly harder.

Equipment

  • Gymnastic ringsBodyweight

Muscles worked

Muscles and artwork credits
  • Front delts
  • Mid and lower chest
  • Rear delts
  • Rectus abdominis
  • Triceps – lateral and medial heads
  • Triceps – long head

Artwork: Ryan Graves, CC BY 4.0, modified

Related exercises

Find another variation and compare difficulty.

Family in the library

Dips

Exercise family Β· pattern: Isolation movements

1 family Β· 2 variationsDifficulty

Difficulty describes how demanding the execution is. It is not a recommended training order.