Chest · Bodyweight
Ring Archer Dip
How to do the ring archer dip, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Expert
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Support yourself on the rings with arms straight. As you lower, shift your weight toward one arm and let the other extend out to the side, keeping most of the load on the bending arm. Press back up through the working side and alternate sides each rep.
- 1The working-side triceps and chest taking most of the load as you sink
- 2Your core and lats bracing to keep the extended arm controlled
- 3A slight forward lean loading the chest of the bending arm
Common mistakes
- Letting the support shoulder shrug up toward your ear
- Letting the rings drift apart instead of staying close
- Collapsing your midline instead of holding a hollow body
Muscles worked
The ring archer dip mainly works the lower chest, triceps, and mid chest, with the forearms, upper chest, lats, upper abs, lower abs, obliques, and front delts assisting.
- Lower ChestPrimary
- TricepsPrimary
- Mid ChestPrimary
- ForearmsSupport
- Upper ChestSupport
- LatsSupport
- Upper AbsSupport
- Lower AbsSupport
- ObliquesSupport
- Front DeltsSupport
- External RotatorsMinor
Kovo programs the ring archer dip for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.