What is Rings Dips Leg Supported?

Rings Dips Leg Supported is a medium-level dip variation on rings where you keep legs in front for support. It primarily targets the triceps, shoulders, forearms and upper back, while demanding chest engagement and core stability. It's suitable for trainees who have basic pressing and ring control.

How to Do Rings Dips Leg Supported

  1. Adjust ring height: Set rings so the bottoms sit a few inches above the floor with arms straight; higher for easier, lower for harder. Inspect straps and anchors first.
  2. Set your grip: Grip rings with neutral hands, fully extend arms and position legs forward with heels together to create a supported L-shape and reduce swing.
  3. Engage core and legs: Brace your core, squeeze glutes, and press legs forward to stabilize the body. Keep shoulders depressed and rings steady before starting the descent.
  4. Lower with control: Slowly bend elbows and lean slightly forward, descending until upper arms are near parallel to the floor or comfortable range while maintaining scapular control.
  5. Pause at bottom: Hold a controlled 1–2 second pause at the bottom to remove momentum, breathe, and check shoulder and elbow alignment for safety.
  6. Press up to start: Drive through your palms, extend elbows until arms are straight, keep rings steady, then step down or perform a controlled dismount to finish.

Muscle Groups

Triceps, Shoulders, Forearm, Back

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

Required Equipment

Rings

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Rings Dips Leg Supported?

This variation builds triceps and shoulder strength while improving ring stability and forearm control. It reduces load with leg support, making it useful for building pressing strength and scapular control before full rings dips.

What common mistakes should I avoid with rings dips?

Avoid dropping shoulders, flaring elbows excessively, and using momentum. Don’t let the rings swing; maintain core tension and scapular control. Stop if you feel sharp shoulder pain and reduce range or support.

How can I progress or regress this exercise?

Regress by raising ring height or using more leg support and slow negatives. Progress by lowering rings, reducing leg assistance, adding weighted vests, or moving toward full unsupported rings dips once stable.