Ring Russian Dip
A challenging ring dip variation that builds serious upper body strength. Master this for impressive gains!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin by setting up a pair of gymnastic rings at a height that allows you to hang with bent knees without your feet touching the ground.
2. Grab the rings with a firm grip and hold your body up in a supported position, arms straight and shoulders down and back.
3. Lower your body by bending your elbows and leaning forward, letting your forearms contact the rings.
4. Continue to lower yourself until your shoulders nearly touch your hands, and your forearms slide along the rings to your elbows.
5. Push through your palms and squeeze your triceps to lift your body back to the starting position, extending your arms and returning to the vertical forearm position.
6. Maintain control throughout the exercise and avoid using momentum.
Make sure to warm up before performing this exercise and maintain strict form to reduce the risk of injury. As it is an advanced exercise, it is essential to build up strength with more basic dips before attempting the Ring Russian Dip.
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