Also known as: ring dips assisted, assisted ring dips, banded ring dips, ring dip with band, band assisted dips

What is Band Assisted Ring Dips?

Band Assisted Ring Dips are a ring dip variation that uses a resistance band for support to train the triceps, chest, and shoulders. Rated medium difficulty, the band reduces load to improve ring stability, pressing mechanics, and safe lockout while building strength.

How to Do Band Assisted Ring Dips

  1. Set up rings: Lower rings to about hip height and check they hang evenly to allow a full, controlled dip range of motion.
  2. Attach the band: Tie the resistance band to one ring, loop it through the other, grip over the top, and remove slack before mounting.
  3. Assume starting position: Grip rings, extend arms, keep legs together and slightly forward, brace core and retract shoulders to stabilize the rings.
  4. Controlled descent: Bend elbows and lower slowly as far as comfortable, keeping elbows tucked and shoulders packed to avoid excessive flare or collapse.
  5. Drive to lockout: Push back up explosively, rotate rings outward and finish with arms locked out and shoulder blades down for full control.

Muscle Groups

Triceps, Chest, Shoulders

Description

Set your rings to approximately hip height. Tie the resistance band to one ring, and loop it through the other, securing it by gripping the over the top of it.
Adjust the band so you remove the slack.

Begin with your arms straight, legs together and slightly in front. Bend your elbows and descend with control, as low as comfortable. Drive back up to the start and finish by turning the rings out and locking your arms. Repeat for repetitions.
Movement Group: Push
Equipment: Rings, Resistance Band

Progressions and Regressions

Frequently Asked Questions

What are the main benefits of band assisted ring dips?

They build pressing strength and stability for triceps, chest, and shoulders while reducing load to practice ring control, safe depth, and proper lockout mechanics with less strain.

What common mistakes should I avoid when doing band assisted ring dips?

Avoid flaring elbows, collapsing shoulders, relying solely on the band for momentum, and swinging. Maintain tight core, controlled descent, and correct ring orientation to protect joints.

How can I progress from band assisted ring dips or find alternatives?

Progress by using lighter bands, fewer assistance loops, or slower eccentrics. Alternatives include parallel bar dips, ring negatives, triceps push-ups, and eventually unassisted ring dips or weighted dips.