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Exercises

Gymnastic ring exercises

Rings move freely, so every push-up, row and dip asks for more control than the same move on a fixed bar.

8 moves5 with 3D demosBeginner 2Intermediate 2Advanced 4

Beginner gymnastic ring exercises 2

Incline ring row demonstrated on the 3D figure3D demoIncline ring rowBeginner · Gymnastic ringsRing row demonstrated on the 3D figure3D demoRing rowBeginner · Gymnastic rings

Intermediate gymnastic ring exercises 2

Ring push-up demonstrated on the 3D figure3D demoRing push-upIntermediate · Gymnastic ringsRing support hold demonstrated on the 3D figure3D demoRing support holdIntermediate · Gymnastic rings

Advanced gymnastic ring exercises 4

Ring dip demonstrated on the 3D figure3D demoRing dipAdvanced · Gymnastic ringsFalse grip hangAdvanced · Gymnastic ringsRing flyAdvanced · Gymnastic ringsRing muscle upExpert · Gymnastic rings

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Questions people ask

What are good gymnastic ring exercises for beginners?

Start with moves graded easy, such as Incline ring row, Ring row. There are 2 of them on this page. Each guide links to a harder option for when it starts to feel easy.

What are the hardest gymnastic ring exercises?

Moves graded advanced or expert include Ring muscle up. Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.