Exercise guide
Ring Russian Dip
- Advanced
- Compound
- Rep-based
- Shoulders
- Upper arms
- Waist
The Ring Russian Dip is an elite-level pushing exercise that integrates a forearm transition to build exceptional shoulder stability, triceps power, and core rigidity. It specifically targets the transition strength required for muscle-ups while taxing the pectorals and anterior deltoids through an extended range of motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the rings to a height where your feet clear the floor when your arms are fully extended.
- Mount the rings into a top support position with elbows locked and palms facing each other (neutral grip).
- Engage your core to create a hollow body shape, pulling your ribs down and squeezing your glutes to stabilize the torso.
How to do it
- Inhale and lower yourself into a deep dip, keeping your elbows tucked tightly against your ribs and the rings close to your body.
- At the bottom of the dip, shift your weight backward and lower your forearms until they are resting completely on the rings or straps.
- Exhale as you lean your torso forward to shift the weight back from your forearms to your palms.
- Drive upward explosively through the palms to return to the starting locked-out support position.
Form checklist
- Keep the rings pinned close to your sides; do not let them flare outward.
- Maintain a hollow body position throughout to prevent lower back arching.
- Ensure full elbow lockout at the top of every repetition.
- Control the transition onto the forearms to avoid jarring the shoulder joint.
Pro tips
- Turn the rings out (palms facing forward) at the top of the rep to maximize bicep and shoulder stabilizer recruitment.
- Focus on 'pulling' the rings toward your hips during the transition to engage the lats and maintain a tight center of gravity.
Make it harder
- Wear a weighted vest to increase the resistance during the transition and press phases.
- Incorporate a 3-second isometric hold while resting on the forearms to eliminate momentum and increase time under tension.
Frequently asked
- What muscles does the ring russian dip work?
- The ring russian dip primarily targets the triceps, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the ring russian dip?
- The ring russian dip uses suspension trainer.
- Is the ring russian dip good for beginners?
- The ring russian dip is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.