Arms · Bodyweight
Ring Russian Dip
How to do the ring russian 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 above a pair of gymnastic rings with your arms straight and the rings turned out. Lower into a dip until your upper arms are below parallel, then instead of pressing straight up, shift forward onto your forearms so your elbows rest on the rings. Reverse the motion by pressing off your forearms back to the bottom of the dip, then press up to the start. Keep the rings tight and your core braced through the rolling motion.
- 1Your triceps loading hard as you roll onto and off your forearms
- 2Your chest and shoulders driving the dip portion
- 3Your core keeping the rings steady through the transition
Common mistakes
- Letting the rings flare apart as you shift forward
- Rushing the forearm transition and losing control
- Shrugging your shoulders up toward your ears
Muscles worked
The ring russian dip mainly works the triceps, with the forearms, lower chest, mid chest, front delts, upper chest, upper abs, and lower abs assisting.
- TricepsPrimary
- ForearmsSupport
- Lower ChestSupport
- Mid ChestSupport
- Front DeltsSupport
- Upper ChestSupport
- Upper AbsSupport
- Lower AbsSupport
- BicepsMinor
- LatsMinor
- ObliquesMinor
- External RotatorsMinor
Kovo programs the ring russian 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 triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.