What is Ring Bent Arm Hanging Floor Taps?

Ring Bent Arm Hanging Floor Taps is a medium-level calisthenics drill where you hold a bent-arm ring hang and alternately lift each foot slightly off the ground. It primarily targets the biceps, core, upper back and forearms while training scapular control and shoulder stability.

How to Do Ring Bent Arm Hanging Floor Taps

  1. Set ring height: Level rings at chest height, ensuring straps are secure and rings parallel; stand facing rings with feet on the floor and a neutral spine.
  2. Grip and posture: Grab rings with a false or neutral grip, pull shoulder blades slightly down and back, and bend elbows to hold a bent-arm hang with tension.
  3. Engage core: Brace your core, keep legs bent with feet on the ground, and maintain a straight torso to prevent swinging during taps.
  4. Perform floor taps: Slowly lift one foot a few centimeters off the floor, hold for one second while maintaining scapular retraction, then lower and repeat on the other side.
  5. Breathe and progress: Exhale during each lift, keep controlled tempo; increase reps or hold time as strength improves, or progress to higher ring elevation.

Muscle Groups

Biceps, Core, Trapezius, Forearm, Back

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

Required Equipment

Rings

Progressions and Regressions

None

Frequently Asked Questions

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

This exercise builds biceps strength, scapular control, core stability and forearm endurance while reinforcing shoulder stability under load. It’s low-impact and improves ring-specific control, helping transfer to pulls, rows and more advanced ring holds or dynamic ring skills.

What are common mistakes with this exercise?

Common mistakes include shrugging the shoulders, failing to retract the scapula, allowing whole-body swing, lifting the leg with momentum, and poor core bracing. These reduce effectiveness and increase shoulder strain—use slow controlled taps and maintain scapular engagement.

How can I progress or regress Ring Bent Arm Hanging Floor Taps?

Regress by decreasing lift height, using band assistance, or keeping both feet lightly on the floor. Progress by increasing hold duration, raising ring height off the ground, adding slow eccentric taps, or working toward single-arm bent-arm holds and more demanding ring pulling movements.