Upper Arms Exercise · Body Weight
Ring Dips
Dipping on gymnastic rings adds constant instability to the standard dip pattern, since the rings can drift outward or wobble unless the shoulders and triceps actively control them throughout the rep. That instability is what makes ring dips noticeably harder than the same movement on fixed parallel bars.
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- Upper Arms
- Equipment
- Body Weight
- Target
- Triceps
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Ring Dips
- Hang from the rings with your arms fully extended and body straight.
- Bend your elbows to lower your body until your shoulders drop below your elbows.
- Straighten your arms to push back up to the starting position.
- Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.
Quick Exercise Facts
Target Muscle Activation
Recommended Sets & Reps by Goal
Medium weight · 90–120s rest
Heavy weight · 2–3 min rest (Calc 1RM)
Light weight · 45–60s rest
Technique & Form Tips
Press by straightening the elbows while controlling the movement of the upper arms. Bench presses, push-ups and dips use different support points and shoulder positions; match the setup and range to the demonstrated variation.
Common Mistakes to Avoid
- Extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.
- Using the wrong shoulder setup: Follow the specific support and shoulder movement shown. A bench-press setup does not apply unchanged to a push-up or dip.
- Using momentum: Control the descent and ascent to focus on steady movement.
How to Breathe During This Exercise
Exhale during the pushing phase and inhale during the return.
Add the Ring Dips to Your Custom Workout Routine
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Ring Dips mainly targets your Triceps, with your Chest helping support the movement, along with your Shoulders.
More Upper Arms Exercises
Assisted Standing Triceps Extension (with Towel)
Assisted Triceps Dip (kneeling)
Band Alternating Biceps Curl
Band Close-Grip Push-Up
Band Concentration Curl
Band One Arm Overhead Biceps Curl
More Triceps Exercises
Band Side Triceps Extension
Barbell Close-Grip Bench Press
Barbell Decline Close Grip To Skull Press
Barbell Incline Close Grip Bench Press
Barbell Incline Reverse-Grip Press
Barbell Jm Bench Press
Equipment Alternatives
Don't have body weight? These target the same triceps with different equipment.
Barbell Close-Grip Bench Press
Dumbbell Neutral Grip Bench Press
Exercise Ball Dip
EZ Barbell Jm Bench Press
FAQ
- What muscles does the Ring Dips work?
- The Ring Dips mainly works your triceps. It also helps strengthen your chest and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Ring Dips?
- You do the Ring Dips with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Ring Dips?
- One mistake to watch for is extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Ring Dips?
- To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.
- What's a good alternative to the Ring Dips?
- The Barbell Close-Grip Bench Press trains your triceps with barbell and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.