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Top 5 Ring Exercises You Can Do with Rapid Rings

Top 5 Ring Exercises You Can Do with Rapid Rings

If you're tired of traditional gym routines and looking for a dynamic and effective way to challenge yourself, look no further. 

Today, we'll dive into the top 5 ring exercises you can perform using Rapid Rings, a unique ring fitness equipment that will take your fitness journey to new heights.

Rapid Rings - A Gateway to Versatile Fitness

Rapid Rings is more than just a fitness tool; it's a gateway to unlocking your full potential. These adjustable rings offer a world of possibilities for targeting various muscle groups, enhancing core strength, and improving coordination. 

The versatility of ring exercises allows for a well-rounded workout, giving you the power to tailor your routine to your specific goals and fitness level.

Let's explore the top 5 ring exercises with Rapid Rings that will revolutionize your workout regimen and challenge your body like never before!

Exercise 1: Ring Rows

Ring rows are a fantastic exercise for building a strong back and improving posture. As a horizontal pulling movement, ring rows target your upper back, rear deltoids, and biceps, helping you develop a balanced upper body.

How to perform Ring Rows:

  1. Set the rings to a height where you can hang with your body at a slight angle.

  2. Hold the rings with a neutral grip, palms facing each other, and your body in a straight line.

  3. Pull your chest towards the rings while keeping your core engaged.

  4. Lower yourself back down with control.

Adjustable Difficulty:

Ring rows are highly scalable, making them suitable for all fitness levels. To make the exercise easier, raise the rings or walk your feet closer to the rings. 

For a more challenging workout, lower the rings or elevate your feet.

Exercise 2: Ring Push-Ups

Ring push-ups take the classic push-up to a whole new level by adding an element of instability. These exercises target your chest, shoulders, and triceps while engaging your core for balance and stability.

How to perform Ring Push-Ups:

  1. Get into a plank position with your hands on the rings, slightly wider than shoulder-width apart.

  2. Lower your body down towards the rings, maintaining a straight line from your head to your heels.

  3. Push back up to the starting position, fully extending your arms.

Target Different Muscle Groups:

To target different muscle groups, adjust the angle of your body. To focus on your chest, perform ring push-ups with your hands at chest level. For more emphasis on your shoulders, position the rings closer to your head.

Advanced Options:

Once you've mastered ring push-ups, challenge yourself with variations like push-ups with feet elevated on a box or diamond push-ups.

Exercise 3: Ring Pull-Ups

Ring pull-ups are a staple in any ring workout routine, and for good reason. They are a fantastic way to build upper body and core strength while engaging stabilizing muscles throughout your entire body. 

What sets ring pull-ups apart from traditional pull-ups is the added element of instability, requiring more control and activation of muscles.

How to perform Ring Pull-Ups:

  1. Grab the rings with an overhand grip, palms facing away from you.

  2. Hang with your arms fully extended, shoulders engaged, and core tight.

  3. Pull yourself up towards the rings, leading with your chest, until your chin reaches or goes above the rings.

  4. Lower yourself back down with control, fully extending your arms.

Variations and Progressions:

If you're new to pull-ups, don't fret! Start with assisted pull-ups using a resistance band for support. As you gain strength, work towards unassisted pull-ups. For those seeking an extra challenge, try archer pull-ups or even the holy grail of ring exercises – the muscle-up!

Exercise 4: Ring Dips

Ring dips are a superb way to target your triceps, chest, and shoulders while also engaging your core for stability. 

Similar to ring pull-ups, the instability of the rings adds an extra dimension to the exercise, activating more muscle fibers.

How to perform Ring Dips:

  1. Hold onto the rings with a neutral grip, palms facing each other.

  2. Lower yourself down, keeping your elbows close to your body, until your shoulders are below your elbows.

  3. Push back up to the starting position, fully extending your arms.

Maintaining Stability and Control:

To avoid straining your shoulders and maintain proper form, focus on keeping your body stable throughout the movement. If you're new to ring dips, start with partial dips and gradually work your way up to full range of motion.

Advanced Options:

Once you've mastered ring dips, elevate your feet on a box or add a weighted vest to intensify the exercise further.

Exercise 5: Ring Muscle-Ups

Ring muscle-ups are the pinnacle of ring exercises, combining pulling and pushing strength with coordination and control. Achieving a muscle-up is a remarkable feat that showcases your upper body strength and agility.

Mastering the Ring Muscle-Up:

The key to mastering the muscle-up lies in proper technique and a structured progression. Here's a step-by-step guide to work towards achieving this advanced movement:

  1. Perform a false grip on the rings, allowing your wrists to rest on the bottom part of the rings.

  2. Initiate the movement with a powerful pull-up, aiming to get your chest above the rings.

  3. Transition from the pull-up to a dip by leaning forward and pushing down on the rings.

  4. Complete the muscle-up by fully extending your arms.

Scaled Versions for Beginners:

Muscle-ups are challenging and require considerable upper body strength. If you're new to ring exercises, focus on mastering pull-ups and dips first. 

As you gain strength and confidence, gradually work on false grip training and practice the transition between the pull-up and the dip.

Sample Workout Routine: Ring Circuit Training

Now that we've covered the top 5 ring exercises, let's put them together in a sample workout routine. 

Perform each exercise consecutively with minimal rest between sets. Rest for one to two minutes between each circuit.

  • Ring Pull-Ups: 3 sets of 8-10 reps

  • Ring Dips: 3 sets of 8-10 reps

  • Ring Rows: 3 sets of 10-12 reps

  • Ring Push-Ups: 3 sets of 10-12 reps

  • Ring Muscle-Up Progression: 5 sets of 2-3 reps

Warming Up and Cooling Down

Before starting the circuit, warm up your muscles with dynamic stretches and light cardio to prepare your body for the workout.

After completing the circuit, cool down with static stretches to improve flexibility and prevent muscle soreness.

Safety Tips and Precautions

As with any exercise routine, safety should always be a priority. Follow these tips to ensure a safe and effective workout:

  • Warm up: Always warm up your muscles with dynamic stretches and light cardio to prepare your body for the workout.

  • Cool down: After the workout, cool down with static stretches to improve flexibility and prevent muscle soreness.

  • Listen to your body: If you experience pain or discomfort during the exercises, stop immediately and consult with a fitness professional or healthcare provider.

  • Start slow: If you're new to ring exercises, take it easy and gradually increase the intensity to avoid overexertion and injuries.

  • Proper form: Focus on maintaining proper form throughout each exercise to maximize results and prevent injuries.


Congratulations on completing the top 5 ring exercises with Rapid Rings! By incorporating these dynamic movements into your fitness routine, you can transform your body and enhance your overall athleticism. 

Whether you're a beginner or an advanced athlete, the versatility and scalability of ring exercises with Rapid Rings offer endless possibilities for achieving your fitness goals.

Remember to take it one step at a time, and don't be discouraged by any initial challenges. Progress is a journey, and each small improvement takes you closer to your fitness aspirations. So, seize the opportunity to soar like never before with the power of ring exercises and Rapid Rings. Elevate your workout and unleash your full potential with this revolutionary fitness equipment!

Are you ready to embark on this exciting fitness journey? Grab your Rapid Rings, set your goals, and let's soar together to a stronger, healthier, and more well-rounded physique! Your body will thank you for it. Happy Ring Training!