Ring Dip

The ring dip is performed on a pair of gymnastic rings instead of fixed parallel bars, which forces the shoulders and wrists to continuously stabilize the rings' instability throughout the movement on top of the normal dip work. Support yourself above the rings with arms extended, lower your body by bending the elbows until your shoulders drop below your elbows, then press back up to full extension while keeping the rings from drifting apart or together. Because the rings can move in any direction, this is substantially harder to control than a fixed-bar dip even at the same relative depth.

1. Support yourself above the rings with arms fully extended
2. Lower your body by bending the elbows until your shoulders drop below your elbows
3. Press back up to full extension, keeping the rings stable throughout

• Letting the rings drift apart or turn inward, losing control of the instability
• Descending too deep before the shoulders have the mobility and stability to handle it safely

• Band-assisted version for building toward full bodyweight control
• Ring support hold, just holding the top position, as a regression before adding the dip motion