Step by step instructions, muscle activation and variants for the Ring Archer Dip.
The Ring Archer Dip is a unilateral dipping variation on gymnastic rings where the working arm performs the dip while the opposite arm extends out to the side for assistance and stability, resembling an archer's pose. It develops unilateral triceps and chest strength while demanding significant ring control.
Common mistakes content is coming soon.
The Ring Archer Dip is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.