Rings-Turned-Out 45 Dip

Technique

How to perform Rings-Turned-Out 45 Dip

1. Grip the rings and enter stable support with your elbows straight and feet clear.
2. Rotate each ring outward approximately 45 degrees from the palms-facing-in position, so your palms face diagonally forward.
3. Keep that partial turnout as you bend your elbows and lower your body between the rings.
4. Allow a controlled forward inclination without swinging, keeping the handles close enough to support the movement.
5. Lower until your upper arms reach about parallel to the floor or slightly below while maintaining the intended turnout.
6. Press back to straight-arm support and repeat without letting the handles rotate back to neutral.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head, Anterior Deltoid.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.