Exercise guide
Ring Archer Dip
- Advanced
- Compound
- Rep-based
- Chest
- Shoulders
- Upper arms
- Waist
The Ring Archer Dip is an advanced unilateral pushing exercise that develops exceptional chest and tricep strength while demanding high levels of shoulder stability and core control. It bridges the gap between standard dips and one-arm dips by using one arm as a stabilizer while the other performs the primary press.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Adjust the rings to a height where your feet clear the floor in a top support position.
- Jump or step up into a support position with arms fully locked and palms facing each other or slightly turned out.
- Maintain a hollow body position by bracing your core, squeezing your glutes, and pointing your toes slightly forward.
How to do it
- Inhale as you lower your body by bending one elbow while keeping the opposite arm completely straight and locked out.
- Allow the straight arm to move laterally away from your body as the working arm descends until the shoulder is below the elbow.
- Exhale and press back up to the starting position, focusing on driving through the palm of the bent arm while pulling the straight arm back toward your midline.
- Alternate sides by performing the next repetition with the opposite arm bending, maintaining a controlled 2-1-2 tempo.
Form checklist
- Keep the 'archer' arm's elbow fully locked throughout the entire range of motion.
- Ensure the working shoulder stays retracted and depressed, avoiding any forward rounding.
- Maintain a rigid torso to prevent the hips from twisting or sagging toward the straight arm.
- Keep the rings as stable as possible, avoiding excessive shaking or swinging.
Pro tips
- Focus on 'tearing the rings apart' with the straight arm to maximize tension in the pectorals and serratus anterior.
- Turn the rings out (RTO) at the top of every rep to fully engage the stabilizers of the shoulder complex.
Make it harder
- Slow down the eccentric phase to 4 seconds to increase time under tension and demand more stability.
- Pause for 1-2 seconds at the bottom of the movement where the chest is most stretched.
Frequently asked
- What muscles does the ring archer dip work?
- The ring archer dip primarily targets the triceps, and also works the lats and serratus anterior as secondary muscles.
- What equipment do you need for the ring archer dip?
- The ring archer dip uses suspension trainer.
- Is the ring archer dip good for beginners?
- The ring archer dip is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.