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Exercises › Triceps › Ring Dips

Ring Dips

Ring Dips is an intermediate compound exercise that mainly works your triceps, with help from your chest and shoulders.

💪 Triceps🏋️ Other📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Ring Dips: starting position
Starting position
Ring Dips: end position
End position

How to do the ring dips

  1. 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.
  2. Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
  3. Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
  4. Repeat for the desired number of repetitions.

Muscles worked

Primary: TricepsSecondary: ChestSecondary: Shoulders

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Ring Dips alternatives

Exercises that train the same main muscle, including options with other equipment.

DipsBodyweight · BeginnerDip MachineMachine · BeginnerJM PressBarbell · BeginnerClose-Grip Dumbbell PressDumbbell · BeginnerParallel Bar DipOther · BeginnerTriceps PushdownCable · Beginner

FAQ

What muscles does the ring dips work?

It mainly works your triceps; your chest and shoulders assist.

How many sets and reps of ring dips should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the ring dips good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More triceps exercises →