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Technique

  1. Start in a Rings support position.
  2. Perform a Rings dip.
  3. Go down again and from the bottom position, smoothly transition to a Tuck front lever.
  4. Then flip your body back into a Tuck back lever position.

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Muscles

Strength

Primary

  • Shoulders
  • Chest
  • Triceps
  • Rotator cuff
  • Back
  • Biceps
  • Forearms
  • Serratus anterior
Flexibility

Secondary

  • Shoulders
  • Chest
  • Biceps
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Serratus anterior
  • Lower trapezius
  • Latissimus dorsi
  • Pectoralis minor
  • Teres minor
  • Teres major
  • Posterior deltoid
  • Middle trapezius
  • Rhomboid major
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis

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Equipment

Rings
Rings

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Appears in

Joint movements

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Regressions

e08l

Rings dip

Intermediate
e0cf

Tuck back lever

Intermediate
e0cj

Tuck front lever

Intermediate
e14f

Weighted rings dip

Advanced
e0qa

One-leg 360 pull

Elite
e14g

Band-assisted rings dip

Intermediate
e013

360 pull

Herculean
e14d

Jackknife rings dip

Intermediate
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