Rings exercises

Rings: 10+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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What gymnastic rings are for

Rings hang freely, so they move in every direction. Every push-up, dip or row on rings needs extra stabilising work from the shoulders and core, and the rings turn freely so the wrists and elbows can follow their natural path.

Technique and safety

Start with ring rows and support holds before dips and push-ups, and keep the rings close to the body. Adjust the strap length to make exercises easier (feet on the floor) or harder.

Five to start with

  1. 1
    BeginnerRing Row

    A rowing exercise scaled by how far you lean back.

  2. 2
    IntermediateRing Support Hold

    Holding yourself above the rings: the base of all ring pushing.

  3. 3
    AdvancedRing Push-Up

    A push-up with the rings adding instability.

  4. 4
    AdvancedRing Dip

    A dip that demands strong, stable shoulders.

  5. 5
    IntermediateSkin-the-Cat

    A rotating hang for shoulder mobility and strength.

All 10+ gymnastic-ring exercises