Ring Dip Skill Practice
ring dip progression
Every 2:00 x 6 rounds
3-5 quality Ring Dip reps
Use the listed easier scaling when needed
Finish each set before technical failure
Gymnastics
Ring Dip — CrossFit Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The ring dip is a significantly more demanding version of the parallel bar dip due to the instability of the rings. The rings must be turned out at the top of each rep (hands rotating so knuckles face forward), requiring active shoulder stabilisation throughout. Ring dips appear in Hero WODs including JT alongside strict pull-ups and handstand push-ups, making that particular workout a maximum upper-body session. Before attempting ring dips, athletes should be comfortable with strict bar dips and demonstrate the ability to hold a stable support position on rings.
Quick answer
The ring dip is a significantly more demanding version of the parallel bar dip due to the instability of the rings. Build Ring Dip with low-fatigue practice first; earn volume only after the required positions and range are repeatable.
Curated demonstration
Watch Ring Dip Technique
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Ring Dip Progressions: Two CrossFit Coaching Cues That Fix the Most Common Faults
CrossFit · reviewed 2026-08-06
Muscles Worked
PectoralsTricepsAnterior deltoidsCore (stabilisation)
Equipment
Gymnastic rings
Best For, Avoid If, and Scaling
| Best for | Low-fatigue skill development for Ring Dip, plus the specific pectorals and triceps capacity needed to make the standard repeatable. |
|---|---|
| Avoid if | Avoid or scale Ring Dip if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: not turning the rings out at the top — standard requires active external rotation at lockout. |
| Scaling | Strict bar dips, bench dips, banded ring dips. |
How to Do the Ring Dip
1
Mount the rings and establish a support position — arms locked out, rings turned out, body straight.
2
Lower yourself by bending at the elbows, keeping them tracking back (not flaring wide).
3
Descend until shoulders dip below elbows.
4
Press back to full lockout, actively turning the rings out at the top.
Common Mistakes
✕
Not turning the rings out at the top — standard requires active external rotation at lockout.
✕
Elbows flaring wide — increases shoulder impingement risk.
✕
Attempting ring dips without stable ring support strength.
Coaching Tips
✓
Practice ring support holds (30-60 seconds at lockout) before dipping — builds the stabilisation strength needed.
✓
Bar dips are the prerequisite: 10 strict bar dips before moving to rings.
Scaling Options
Easier / Beginner
Strict bar dips, bench dips, banded ring dips.
Harder / Advanced
Strict ring dips, weighted ring dips.
Training Examples
Train Ring Dip with a Clear Purpose
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Ring Dip Capacity Builder
ring dip workout
5 controlled rounds
3-5 quality Ring Dip reps
6-8 reps of the listed easier scaling
Rest 60 sec and repeat cleanly
Frequently Asked Questions
What does "turn the rings out" mean?
At the top of a ring dip (lockout position), the athlete must actively externally rotate the shoulders so the knuckles face forward and the rings are angled outward. This stabilises the shoulder and is part of the movement standard.
Build It Into a Workout
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Useful next steps
Hero WODs with Ring Dip
Related Exercises
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