Ring Dip
Technique guide
Set-up
- Set gymnastic rings at about hip height.
- Jump or press up to support yourself on straight arms, with the rings close to your sides.
How to do it
- Turn the rings out slightly and hold steady at the top.
- Lower yourself by bending your elbows until your upper arms are about parallel to the floor.
- Press back up to straight arms, turning the rings out again at the top.
Coaching cues
- Keep the rings close to your body: don’t let them drift wide.
- Shoulders down, chest up.
Common mistakes
- Letting the rings shake and drift apart.
- Going deeper than you can control.
Safety
- Build steady support holds and strong bar dips first: rings are much less stable.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
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