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How to Do Ring Dip — Form, Muscles & Tips

Learn how to do the Ring Dip: step-by-step form, muscles worked, other setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Jump up to support yourself on gymnastic rings with arms fully extended.
  2. Turn the rings out slightly and lower your body by bending your elbows.
  3. Descend until your shoulders are below your elbows.
  4. Press back up to full lockout, turning rings out at the top for 3 sets of 5-10 reps.