Shoulders · Olympic Rings
Ring Support Hold
How to do the ring support hold, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Olympic Rings
- Difficulty
- Intermediate
- Logged as
- Timed hold
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Set rings so that when you stand between them and press up, your feet clear the floor. Grip the rings firmly and press yourself up until your arms are straight and locked. Keep your shoulders depressed and turn the rings slightly outward. Hold your body still in this supported position, engaging your core and glutes to maintain a straight line. Lower yourself back down under control once time is complete.
- 1Grip the rings and lock your elbows, feeling your triceps and shoulders stabilize your body
- 2Depress your shoulder blades and engage your core so you feel a strong, rigid posture
- 3Maintain straight arms and a neutral wrist position while holding your body above the rings
Common mistakes
- Don't shrug your shoulders or let them roll forward
- Avoid bending your elbows or letting the rings drift apart
- Don't arch your back or swing your legs; keep a tight hollow body position
Muscles worked
The ring support hold mainly works the triceps and front delts, with the upper abs, side delts, forearms, lower abs, and obliques assisting.
- TricepsPrimary
- Front DeltsPrimary
- Upper AbsSupport
- Side DeltsSupport
- ForearmsSupport
- Lower AbsSupport
- ObliquesSupport
- Mid TrapsMinor
- Lower TrapsMinor
Kovo programs the ring support hold 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 shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed April 2026.