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Ring Dips

TricepsOtherIntermediateCompound
Ring Dips — start position
Start
Ring Dips — finish position
Finish
Muscles worked
PrimaryTriceps
SecondaryChest, Shoulders

How to do it

  1. 01

    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. 02

    Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.

  3. 03

    Reverse the motion by extending the elbow, pushing yourself back up into the starting position.

  4. 04

    Repeat for the desired number of repetitions.

In the app

Ring Dips appears when you own the kit it needs and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have the kit it needs

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight
With barbell
With dumbbell
With ez bar

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