Also known as: ring floor taps, bent-arm ring taps, ring hanging taps, ring leg taps, bent arm hanging taps

What is Ring Bent Arm Hanging Floor Taps?

Ring Bent Arm Hanging Floor Taps is a medium-level ring exercise where you hold a bent-arm hang and alternate lifting a foot slightly off the ground to test scapular control and stability. It primarily targets the biceps, core, trapezius, forearms and upper back while improving grip and unilateral control.

How to Do Ring Bent Arm Hanging Floor Taps

  1. Set rings height: Adjust rings to chest height and secure straps. Stand between rings, set equal lengths, and inspect rings for stability before starting.
  2. Grip and stance: Grab each ring with a neutral grip, bend elbows and place feet on the ground with legs slightly forward for support.
  3. Pull and hold: Pull your body up into a bent-arm hang, retract scapula, keep elbows bent and hold shoulder position to avoid shrugging.
  4. Lift foot slowly: Slowly lift one foot a few inches off the floor, pause one second, then lower with control while maintaining scapular tension.
  5. Alternate sides: Switch legs each rep, breathe steadily, limit body swing and stop if you feel sharp shoulder or wrist pain.

Muscle Groups

Back, Trapezius, Biceps, Core, Forearm

Description

Level the rings so they are about your chest height. Grab them with both your arms. Bend your legs in front of you but keep them on the ground.

Pull yourself up by bending arms and hold arms in that position throughout the movement. Retract your scapula so it helps holding you up.

While in this position - slowly lift one of your legs slightly above the ground, hold for a second and release it back.

Repeat this movement for each side.
Movement Group: Core
Equipment: Rings

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Ring Bent Arm Hanging Floor Taps?

This drill builds scapular stability, unilateral core strength, biceps and forearm endurance, plus improved grip. The controlled bent-arm hang enhances pull strength and shoulder stability, aiding pull-ups and other ring-based movements.

What are common mistakes when doing Ring Bent Arm Hanging Floor Taps?

Common errors include shrugging the shoulders, using momentum, failing to retract the scapula, lifting the leg too high, and poor ring setup. Fix these by engaging the scapula, moving slowly, and maintaining core tension throughout.

How can I progress or regress this exercise?

Regress with supported bent-arm holds, keep both feet on the floor, or lower ring height. Progress by increasing leg lift height or pause duration, reducing support, or advancing to single-leg bent-arm holds and ring-assisted pull-up variations.