Ring Dips

Also known as: ring dip

Beginner

Triceps

Body Weight

Built around pure bodyweight leverage, Ring Dips works as accessory volume for the arms and builds triceps mass behind every press.

How to do Ring Dips

Start by hanging from the rings with your arms fully extended and your body straight.
Lower your body by bending your elbows until your shoulders are below your elbows.
Push yourself back up to the starting position by straightening your arms.
Repeat for the desired number of repetitions.

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Ring Dips Sets and Reps by Goal

Strength

3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.

Hypertrophy

3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.

Endurance

2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.

Common Ring Dips Mistakes

Rushing reps so gravity does most of the work

Take two to three counts on the lowering phase of every rep.

Slamming into lockout and jarring the elbow

Finish firm but stop just short of a hard snap at the top.

Chasing load before the pattern is grooved

Spend the first few weeks making every rep look the same.

Easier and Harder Than Ring Dips

Harder progression

Ez Barbell Incline Triceps Extension

Swap Ring Dips For

Exercise Ball Supine Triceps Extension

Cable Rear Drive

Barbell Decline Close Grip To Skull Press

Ring Dips — Frequently Asked Questions

How do you do the Ring Dips?

Start by hanging from the rings with your arms fully extended and your body straight. Lower your body by bending your elbows until your shoulders are below your elbows. Push yourself back up to the starting position by straightening your arms. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Ring Dips work?

The Ring Dips primarily targets the triceps. It is classified as a arms exercise and is performed with your bodyweight only.

How many sets and reps of the Ring Dips should I do?

For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Ring Dips good for beginners?

Yes. The Ring Dips is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Ring Dips?

Try the Exercise Ball Supine Triceps Extension, Cable Rear Drive or the Barbell Decline Close Grip To Skull Press. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Ring Dips the same as the ring dip?

Yes. The Ring Dips is also commonly called the ring dip. Different gyms and training programs label it differently, but "ring dip" refer to this same movement.