Rings-Turned-Out Dip

GymDaze demonstration

Watch Rings-Turned-Out Dip

Rings Turned Out Dip (RTO Dip)

Technique

How to perform Rings-Turned-Out Dip

1. Grip the rings and rise into stable straight-arm support with your feet clear of the floor.
2. Turn the rings outward about 90 degrees so your palms face forward.
3. Bend your elbows to lower your body while maintaining the turned-out ring position.
4. Allow your body to incline forward in a controlled line without swinging or folding at the hips.
5. Lower until your upper arms reach about parallel to the floor or slightly below while keeping control of the rings.
6. Press back to straight-arm support with the rings turned out, then repeat.

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.