Bodyweight Training

Negative Ring Dip exercise

A strength-building exercise focusing on the lowering (eccentric) phase of the ring dip.

Negative Ring Dip exercise demonstration

How to perform Negative Ring Dip

  1. Set rings at dip height and grip firmly.
  2. Support your body above the rings with straight arms.
  3. Slowly lower yourself to the bottom of a dip position.
  4. Pause briefly at the bottom.
  5. Step down or assist yourself back to the start.
  6. Repeat the controlled lowering for each rep.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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