Rings dip

Skill Tree

Muscles

Technique

  1. Start in a Rings support position.
  2. Slowly bend your elbows while leaning slightly forward to let your body dip down.
  3. Keep the tension at the bottom and push yourself back up to the starting position.

Form tips

  1. At the top, straighten your arms and push your shoulders down ( Shoulder depression ).
  2. Go as deep as your current strength and flexibility allow.
  3. Your elbows should point more backward than outward (max. 45° out).
  4. Try to turn the rings out at the top for extra shoulder external rotation training.

Risks

  1. Do not go too low if this causes pain. Build up the strength to go lower over time, and thus increase the range of motion and the benefits.

Similar Exercises

Equipment