Skip to main content

​
Technique

  1. Perform a Rings dip with a weight attached to your body. A Weight belt is preferred to a Weight vest because it lowers your center of mass, thus helping making the exercise more stable.
Logging: Total weight used.
Risks
  • Make sure to have a support to step on in case you fail to complete a repetition due to the weight.

​
Muscles

Strength

Primary

  • Shoulders
  • Chest

Secondary

  • Biceps
  • Triceps
  • Serratus anterior
  • Back
  • Forearms
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

​
Equipment

Rings
Rings
Weight belt
Weight belt

​
Appears in

Calisthenics skills
Other disciplines
Joint movements
Shoulderflexion forward
trains stretches

​
Regressions

e08l

Rings dip

Intermediate

​
Variations

e08l

Rings dip

Intermediate
e034

Dip

Intermediate
e14g

Band-assisted rings dip

Intermediate
e01p

Assisted dip

Novice
e0qi

Single bar dip

Intermediate
e12j

Dip eccentric

Novice
e12k

Weighted dip

Intermediate
e1br

Machine-assisted dip

Beginner
w00g

Dip back lever

Advanced
e14d

Jackknife rings dip

Intermediate
e0qm

Rotating dip

Advanced
e0qa

One-leg 360 pull

Elite
e013

360 pull

Herculean
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.