Muscle groups

Latissimus, Trapezius, Shoulders, Core, Chest, Triceps, Back


Grasp two gymnastic rings at approximately shoulder width and press into them to achieve full extension. This is the start position, same as in a traditional dip.

Keeping your shoulder blades and core stable, descend so that your upper arms move away from your body to the sides, while maintaining a vertical forearm position.

Descend until your upper arms are nearly parallel to the floor. Reverse the movement under control.

Movement Group


Required Equipment


Progressions And Regressions

Bulgarian Ring Dips