Also known as: supported ring dips, leg-supported ring dip, assisted ring dips, rings assisted dips, legs-forward ring dip

What is Rings Dips Leg Supported?

Rings Dips Leg Supported is a medium-level ring dip variation where legs are held forward for support, targeting triceps, shoulders and forearms. It reduces lower-body strain while building pressing strength and scapular control to safely progress toward unassisted ring dips.

How to Do Rings Dips Leg Supported

  1. Adjust ring height: Set rings at waist-to-hip height and ensure straps are equal; lower rings increase difficulty, higher rings are easier for beginners.
  2. Grip the rings: Hold rings with a neutral grip, wrists straight and shoulders packed; keep arms fully extended and shoulders down for scapular stability.
  3. Set leg support: Bring legs forward and rest them on the straps or cross ankles for support; keep core braced and avoid arching the lower back.
  4. Lower with control: Slowly bend elbows and descend until elbows reach roughly a right angle while keeping torso vertical and breathing steadily to protect the shoulders.
  5. Press back up: Drive through the palms to extend elbows and return to start; maintain shoulder control, avoid locking out aggressively, and exhale during the ascent.

Muscle Groups

Back, Triceps, Shoulders, Forearm

Description

Adjust the height of the rings appropriate for your fitness level.

Grip the rings, keep your legs in front of you and hold onto your arms while they are still straight.

Slowly lower yourself down towards the floor.

Pause at the bottom of the exercise then push yourself back up to the starting position.
Movement Group: Push
Equipment: Rings

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Rings Dips Leg Supported?

This variation builds triceps and shoulder pressing strength while improving scapular stability and forearm engagement. Leg support reduces lower-body demand, enabling safer technique practice and strength carryover to strict or unassisted ring dips.

What are common mistakes to avoid?

Common errors include flaring elbows, collapsing shoulders, using momentum, and poor core bracing. These increase injury risk and reduce effectiveness. Focus on controlled descent, shoulder packing, neutral wrist alignment, and maintaining a braced core throughout the set.

How can I progress or regress this exercise?

Regress by raising rings, supporting more leg contact, or performing bench-assisted dips. Progress by lowering rings, reducing leg support, adding weight or moving to full unassisted ring dips with slower tempo or pause at the bottom.