Ring Triceps Extension exercise
An isolation exercise using rings to target the triceps by extending your arms against bodyweight resistance.
Updated By PumpPal
How to perform Ring Triceps Extension
- Set rings at about waist height.
- Stand facing the rings and grip them with both hands.
- Lean forward, keeping your body straight.
- Bend your elbows to lower your body.
- Extend your arms, pressing away with your triceps.
- Return to the starting position and repeat.
What is Ring Triceps Extension?
The ring triceps extension is a bodyweight elbow-extension exercise performed while leaning into two rings. The elbows bend to bring the hands toward the head, then the triceps straighten the arms while the body stays rigid.
What muscles does Ring Triceps Extension work?
All three heads of the triceps extend the elbows. The shoulders, serratus anterior, rotator cuff, forearms, abdominal wall, glutes, and legs stabilize the rings and keep the torso aligned throughout the movement.
Ring Triceps Extension form cues and common mistakes
- Set both rings to equal height, test the anchor, and begin with a fairly upright body angle that you can control.
- Brace the abdomen and glutes so the body moves as one line rather than bending at the hips.
- Keep the elbows pointing generally forward and close enough that the rings track beside the head instead of flying wide.
- Lower slowly to a comfortable elbow and shoulder position, then extend the arms without letting the rings drift apart.
- Step closer to the anchor or raise the rings if the lower back arches, the shoulders roll forward, or the elbows cannot finish together.
How to add Ring Triceps Extension to a workout
Use ring triceps extensions after primary pressing or as a bodyweight arm exercise. Start with 2 to 4 sets of 6 to 15 repetitions. Adjust difficulty with body angle: more upright is easier, while moving the feet back and lowering the rings increases the load.
Frequently asked questions
What muscles do ring triceps extensions work?
They primarily train all three heads of the triceps. The shoulders, serratus anterior, rotator cuff, forearms, core, glutes, and legs stabilize the rings and body position.
How do I make ring triceps extensions easier?
Raise the rings, stand more upright, or step closer to the anchor. Choose an angle that lets the body stay rigid and both elbows extend smoothly without shoulder discomfort.
How many ring triceps extensions should I do?
Begin with 2 to 4 sets of 6 to 15 controlled repetitions. Stop the set when the hips bend, the elbows flare excessively, or the rings no longer move together.
Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.