Ring Archer Dip

1. Secure gymnastic rings at a height that when you hold on to them, your feet do not touch the ground.

2. Grasp the rings and hold them at arm's length to each side, stabilizing yourself above the rings with arms straight.

3. Lean to one side and slowly lower your body, bending one arm while keeping the other arm straight out to the side, similar to an "archer" pulling a bowstring. Your bent arm does the dipping motion while the straight arm acts as a stabilizer.

4. Lower yourself until your bent elbow is at approximately a 90-degree angle. The straight arm should be fully extended out to the side.

5. Push back up through the bent arm to raise your body back to the starting position.

6. Repeat the movement, alternating the bending arm with each repetition to ensure both sides are worked evenly.

7. Practice maintaining control and balance throughout the movement. Engage your core to keep your body as straight as possible during the exercise.

Note: Because of the advanced nature of this exercise, ensure you have a sufficient strength base and experience with regular ring dips before attempting ring archer dips. It is also beneficial to have a spotter or use assistance such as a resistance band when learning this exercise.

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