Assisted Ring Dips Exercise

Assisted Ring Dips is an excellent exercise for building the chest, triceps, anterior deltoids and the lat muscles.

The exercise also engages the core section in order to maintain correct upper body position.

Assisted Ring Dips is an effective way of getting past sticking points and improving your Ring Dips.

Thus, it is very important to use a resistance band that will be strong enough to get you off the bottom position and through your sticking point.

Despite the resistance band, Assisted Ring Dips requires tremendous balance and upper body stability because the rings are constantly moving.

This exercise will help you develop strength, coordination, flexibility and mobility.

Assisted Ring Dips Progression & Mobility

  • Set up the correct height and distance of the rings before starting the exercise. The bottom of the rings must be at your rib area. The distance between the rings should be the same as the length of your fist to the elbow.
  • Secure the resistance band on one ring then loop the end around your thumb and forefinger. The band will be stable once you grip the rings.
  • Take a secure grip on the rings, place one knee on the band then jump up to a ring hold. At the top position, bring your legs together, pull the sternum toward your navel and bring your arms alongside your thighs. You have to maintain a tight position to engage the lat muscles.
  • Slowly dip by bringing your body under control until the top of the rings touch your biceps.
  • Press straight back up to starting position.
  • Repeat the exercise until you have completed the targeted number of reps.

Faults, Form and Technique

Only place one knee on the resistance band. If you place both knees you may lose balance and fall over.

Keep your shoulders in tight by pulling your sternum toward the navel.

If your shoulders are too far back, it will place too much pressure on the anterior heads and the rotator cuff.

Do not attempt to use momentum in Assisted Ring Dips.

Performing a “double dip” will bring you to point where the top of the rings are below your biceps. This may overstretch your chest and put you at risk of injury.

VariationsRing Dips


How To Do Assisted Ring Dips