Ring Dips
An intermediate compound strength exercise that works the triceps.
Starting position
End position
How to Do Ring Dips
- Grip a ring in each hand, and then take a small jump to help you get into the starting position with your arms locked out.
- Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
- Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
- Repeat for the desired number of repetitions.
Muscles Worked
Alternatives to Ring Dips
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Tricep Dips
Tricep dips are an effective compound exercise for building arm thickness and pushing strength. They can be performed on parallel bars or a bench, making them adaptable to any setting.
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2
Bench Dips
A beginner compound strength exercise that works the triceps, needing no equipment.
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3
Bench Press
The bench press is the most popular upper body exercise for building chest strength and muscle mass. It's a compound movement that also develops the triceps and anterior deltoids.
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4
Close-Grip Push-Up off of a Dumbbell
An intermediate compound strength exercise that works the triceps, needing no equipment.
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5
Decline Close-Grip Bench To Skull Crusher
An intermediate compound strength exercise that works the triceps, using a barbell.
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6
Lying Dumbbell Tricep Extension
An intermediate isolation strength exercise that works the triceps, using dumbbells.
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7
One Arm Floor Press
An intermediate compound strength exercise that works the triceps, using a barbell.
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8
Push-Ups - Close Triceps Position
An intermediate compound strength exercise that works the triceps, needing no equipment.
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9
Reverse Triceps Bench Press
An intermediate compound strength exercise that works the triceps, using a barbell.
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10
Standing Low-Pulley One-Arm Triceps Extension
An intermediate isolation strength exercise that works the triceps, using a cable machine.
Frequently Asked Questions
What muscles do ring dips work?
Ring Dips primarily works the triceps. The chest and shoulders assist as secondary muscles.
What equipment do I need for ring dips?
The source dataset does not record equipment for ring dips. Check the instructions above before you set up.
Ring Dips: is it suitable for beginners?
Ring Dips is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of ring dips?
Tricep Dips, Bench Dips, Bench Press train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my ring dips reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; ring dips can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Ring Dips with AI
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