Step by step instructions, muscle activation and variants for the Ring Russian Dip.
The Ring Russian Dip is an advanced ring exercise that takes the standard ring dip deeper into a full pronation of the wrists, transitioning through an elbow support position on the rings. It develops extraordinary triceps strength, shoulder stability, and ring control as a prerequisite for skills like the ring muscle-up.
Common mistakes content is coming soon.
The Ring Russian 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.