Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Arms · Body Weight
Ring Dips
Ring Dips is an intermediate compound strength exercise that works the triceps (upper arms), with the shoulders and core assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Triceps
- Chest
Secondary muscles
- Shoulders
- Core
How to do Ring Dips
- Grip a pair of gymnastic rings and jump into a support position with your arms straight and rings turned out.
- Lower your body by bending your elbows until your shoulders are slightly below your elbows.
- Keep the rings close to your body.
- Press back up to full extension and repeat.
Form tips
- Rings are unstable; master bar dips first.
- Keep your shoulders down and back.
Ring Dips alternatives
More triceps exercises
Ring Dips FAQ
What muscles does Ring Dips work?
Ring Dips mainly works the triceps in the upper arms. The shoulders and core work as secondary muscles.
What equipment do you need for Ring Dips?
None. Ring Dips is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Ring Dips should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Ring Dips good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Ring Dips burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Ring Dips?
Other exercises for the triceps include Close Grip Barbell Bench Press (Variation 2), Triceps Dip Machine, Barbell Hooklying Bench Press Close Elbows and Band Lying Press Down.
For developers
Use Ring Dips in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_7VYPL6" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_7VYPL6", "name": "Ring Dips", "model": "male", "counterpartId": "ex_OSK25K", "target": "Triceps", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_7VYPL6/mp4-720.mp4?…", "poster": "https://…/ex_7VYPL6/poster.jpg?…" } }