10 Gymnastic Rings Exercises for all Skill Levels - From Starting Out to Advanced

Archer Push Ups with Gym Rings

Gymnastics rings are a challenging and effective piece of equipment for building strength, power, and conditioning.

Whether you're a beginner or an expert, there are a variety of exercises that can be done with rings. In this article, we will be discussing 10 different gymnastic ring exercises that range from beginner to expert level. These exercises include the ring dip, ring push-up, ring row, muscle-up, front lever, back lever, planche and iron cross.

Comprehensive Gymnastic Rings Workout: Targeting Upper Body, Core, and Lower Body Muscle Groups:

These exercises target various muscle groups and offer a comprehensive workout for the upper body, core and even lower body. Each exercise is progressively more challenging and requires more skill, strength and stability. We will also cover important topics such as how to start training with gymnastic rings, the most difficult gym rings move, and whether or not it is possible to do a full-body workout with gymnastic rings. Additionally, we will explore the effectiveness of ring exercises and their ability to build muscle, as well as the benefits of training with gymnastic rings.

Unleash Your Inner Athlete: 10 Progressive Ring Workout Ideas for Total-Body Strength and Conditioning

Ring Rows

A beginner ring exercise that focuses on the back, biceps, and shoulders. The starting position is hanging from the rings with your arms straight, then pulling your chest up to the rings with shoulder blades retracted. The range of motion is from fully extended arms to the chest touching the rings.

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Ring Push-Ups

Similar to a regular push-up but with your hands on the rings, this exercise challenges your entire upper body -chest, triceps, and shoulders. Starting position is in a push-up position with your hands on the rings. The range of motion is from fully extended arms to the chest touching the rings. The ring push-ups and rowing are the two best basic exercises to build the strength needed for the following exercises.

Ring Dips

Ring Dips are one of the best basic exercises on the rings to build up enormous power in the pressure both as an intermediate or as a pro. The opening position is the support hold in the rings with your arms straight. The support position in the rings is in itself a great challenge for your muscles. Lower yourself down until your upper arms are parallel to the ground, then push back up. The range of motion is from fully extended arms to the parallel position. If you want to learn the ring dip, you can try easier variations of this calisthenics exercise, for example with the use of your legs or you train only the negative part.

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Ring Pull-Ups

The ring pull-up or ring chin-up is an intermediate exercise that trains the back, biceps, and shoulders. Everyone knows the pull-up, but only a few can really do it. You go from the hanging position to the chest touching the rings close. The pull-up can be incorporated into workout routines that focus on the upper body and strength. If you need, you can try easier variations of the ring pull-up, for example with the use of your legs or training only the negative part. But it is also a great way to progress towards more challenging exercises like the muscle up or the one-arm pull-up.


The L-sit is a demanding bodyweight exercise that works on core strength, which is executed by maintaining a stable position with the legs straight out in front of the body and the arms bearing the weight of the body. The goal of the exercise is to maintain proper form and hold the position for a specified amount of time in a controlled manner. The L-sit requires a great deal of core strength, balance and control, and it is considered an advanced exercise that should be attempted only by those with a strong foundation of training. With this exercise, you will really feel the instability of wooden gymnastic rings and learn to control them.

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Skin The Cat

Skin the Cat is one of the most versatile exercises you can perform on gymnastics rings, offering a blend of strength-building and flexibility training. It targets the abdominal, chest, arm, and back muscles, providing an exceptional stretch for the upper body while fully exploiting the mobility of the shoulder joint. This stretching effect can lead to posture improvements, making it an antidote to the excessive sitting many endure daily. A unique aspect of "Skin the Cat" is the emphasis on keeping the arms extended throughout the movement, a concept known as Straight Arm Strength. This practice challenges the chest and back muscles without bending the arms, a fundamental principle that is also crucial in many other calisthenics skills. Incorporating "Skin the Cat" into your ring training regimen can not only build muscle and enhance flexibility but also lay a strong foundation for mastering advanced calisthenics movements.

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For the Muscle Up, you need to succeed in the ring dip and ring pull-up. It is a more advanced exercise that challenges the whole push and pulls muscles. The beginning position is hanging with a false grip from the rings with your arms straight, then pulling yourself up and over the rings until your arms are completely extended in the support hold position. The difficulty of this exercise lies in the transition from pull-up to dip. In addition, you need to master the false grip for this challenging exercise. You can find out more about muscle up, false grip and transition in this article.

Front Lever

A tricky movement that works on the core, back, triceps and shoulders. The Front Lever is a static skill. Ideally, you start from the inverted hang and lower yourself into the horizontal position with an extended body. The force of gravity acting on your body challenges your muscles enormously. Therefore, it is very hard to hold this position with a completely extended body and straight arms. Core strength plays a very important role in the exercise, to hold the straight line of your body! To learn the Front Lever, there are a lot of easier exercise variations.

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Learn a lot of Calisthenics Skills

If you are looking for a proper training plan to learn the Front Lever or the other listed skills, download the DIE RINGE app.

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Back Lever

The Back Lever is the partner of the Front Lever. However, you lower yourself from the inverted hang in the opposite direction, so that the front of your body is facing the ground. This exercise focuses on the lower back, glutes, chest, shoulders and biceps. With the power of these muscles, you try to hold your body parallel and in a straight line to the ground. Just like the Front Lever, there are different exercises you can do to change your body length in the back lever position and gradually increase the intensity.

Iron Cross

The Iron Cross is one of the most difficult gymnastic ring exercises and requires a great deal of experience and control to execute properly. This exercise is extremely challenging for the elbow joints and requires a lifetime of dedicated training for gymnasts to master. It takes just as much time and effort to learn as the planche on rings. The Iron Cross targets the shoulders, chest, upper back, and arms. It is important to note that such a skill should only be attempted with a professional training plan in place to prevent injuries. The Iron Cross is not an exercise for beginners and should only be attempted by experienced gymnasts.

What you should look for when buying gymnastic rings

If you're looking to master exercises such as the muscle-up, front lever, back lever, planche, iron cross, L-Sit, Dips and a lot more on gymnastic rings, it's essential to invest in a high-quality pair of rings. Not all rings are created equal, and there are certain key factors to consider when looking for a pair that will last and provide a stable platform for your training. In the next paragraph, we'll take a closer look at some of the key considerations when shopping for gymnastic rings.

Firstly, consider the material of the gymnastic rings. Wooden gymnastic rings are the traditional choice, and DIE RINGE offers high-quality wooden rings made of durable materials such as birch or beech. These rings provide a natural grip and can withstand intense training. The wooden rings are also finished with a natural oil coating to protect the wood and give it a smooth finish.

Secondly, it's important to consider the adjustability and security of the straps. You want straps that can be easily and securely adjusted to change the height of the rings during your training. A high-quality quick opener is also essential for safety during training. DIE RINGE offers straps that feature a convenient quick opener and stitched-in length marks, making it easy to adjust the straps to the desired length and keep the rings securely in place throughout your workout.


Gymnastic Rings Straps

Lastly, check for reviews and ratings of the product you are considering. This can give you an idea of the durability and overall quality of the rings you are interested in. Keep in mind that a product that is highly rated by other users is likely to be a good choice for you as well.


pull ups with gym rings

28mm or 32mm handle diameters for comfortable and safe training

You can get rings for example with a 28mm handle diameter or a 32mm handle diameter. With a thickness of 28mm, the rings are exactly the same size as in gymnastics. With a thickness of 32mm, the rings are comfortable for large and medium-sized hands to grip. The Gym Rings have a wider contact surface and protect your hands from pressure points. Pull-ups, dips and Co. are much more pleasant to train with medium to large hands!

How to start training with gym rings?

Here are three tips to help you get started in a workout routine:

1. Learn the basics

Before diving into advanced ring exercises, it's important to learn the basics. Start with exercises such as ring rows, ring push-ups, and ring dips to build the necessary strength and stability in your shoulders and core.

assisted dips with gym rings

2. Follow a training progression

As you become more comfortable with the basic exercises, it's important to follow a training progression to continue to challenge your body and see progress. This can include increasing the difficulty of exercises, adding weight, or increasing the number of reps or sets.

3. Incorporate variety

To avoid boredom and continue to see progress, it's important to incorporate a variety of exercises into your training plan. This can include different types of pull-ups, and dips, as well as exercises that challenge your balance and stability.

By creating a plan, following a training progression, and incorporating variety, you can safely and effectively improve your strength and fitness with gymnastic rings. Remember to always listen to your body and progress at a pace that feels comfortable to you, and never hesitate to seek guidance from a professional trainer.

Klimmzug an Ringen

Ring training for strength, power and conditioning

Gymnastic ring training is a great way to improve overall strength, power, and conditioning. Here are a few reasons why:

1. Increased range of motion

The use of rings as a training tool allows for an increased ROM, making it possible to target multiple muscle groups at once.

2. Target all major muscle groups

Ring training effectively targets all major muscle groups, including the shoulders, back, chest, core, and legs.

3. Progressive workout

Ring training can be easily modified to provide a progressive workout, allowing you to increase the level of difficulty as you improve. If you don't know how to give your training a clever progression - get the DIE RINGE App. Your personal calisthenics coach, whenever and wherever you want!

4. Stabilization

The instability of the gymnastic rings forces your body to recruit stabilizing muscles to maintain proper form, providing an added level of difficulty to exercises.

5. Versatility

Rings can be used to perform a variety of exercises, including dips, pull-ups, push-ups, and more.

Overall, a gymnastic ring workout is a highly effective and versatile form of calisthenics that can help you build strength, power, and conditioning in a full-body workout.

Are gymnastic ring exercises enough to build muscle?

Calisthenics is an excellent form of exercise for building muscle and improving overall fitness. It is a method of using your own body weight as resistance to training different muscle groups at the same time. This type of training can help you develop a strong and muscular physique. Bodyweight exercises are particularly effective for building lean muscle and increasing muscle definition. By incorporating a variety of exercises into your training routine, you can work your entire upper and lower body.

How long does it take to see results?

The amount of time it takes to build muscle with calisthenics depends on various factors such as your initial fitness level, genetics, diet and nutrition, and the intensity and frequency of your training. Building muscle with any form of strength training, including calisthenics, is a gradual process that requires time and consistency. It is not unusual for it to take several months or more before you start seeing significant muscle growth, particularly if you are a novice or returning to exercise after a prolonged period of inactivity. However, through consistent, progressive training and a balanced diet, you can expect to notice progress in a matter of weeks or months. The key is to be patient and stay committed to your training regimen, as building muscle takes time. Additionally, everyone is unique, and muscle growth may vary from person to person. It is more important to focus on your own progress and celebrate your accomplishments, no matter how small, instead of comparing yourself to others.

If you train with gymnastic rings, wait for results for ages and are wondering why: Watch this Video!

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Can I do a full body workout in a ring training & which muscles are involved?

A workout with gymnastic rings is a unique and challenging way to work out your entire body. The use of rings as a training tool allows for an increased ROM, making it possible to target multiple muscle groups at once. During a ring workout, you can expect to engage your core, shoulders, back, chest, and even your legs. The instability of the rings also forces your body to recruit stabilizing muscles to maintain proper form, providing an added level of difficulty to exercises such as dips, rows, and push-ups. Overall, a ring practice is a great option for those looking to build strength and improve overall fitness in a full-body workout.

You don't have the time or the ideas for a training plan?

If you don't have time to create your own calisthenics workout plan, the DIE RINGE App can be a convenient solution. The app allows you to set your fitness goals and choose the calisthenics skills you want to work on, and it will create a custom workout plan for you. This can be especially useful if you are short on time or are not sure where to start with your calisthenics training. The app can also provide you with instructional videos and other resources to help you learn new skills and progress in your training. Additionally, the app allows you to track your progress and see how you are improving over time. Whether you are a beginner looking to get started with calisthenics or an experienced athlete looking to add some variety to your training, the DIE RINGE App can be a useful tool to help you reach your goals.

Conclusion: Do ring workouts, explore the variety of exercises and celebrate your results!

All in all, gymnastic rings are versatile and challenging pieces of equipment that can be used to build strength, power, and conditioning for people of all skill levels. From beginner-friendly ring push-ups and ring rows to the advanced muscle-up and iron cross, there are a variety of exercises that can be done with gymnastic rings. It's important to start with the basics and progress gradually, focusing on proper form and technique. A consistent and progressive training plan, along with a balanced diet, can help you see progress in building muscle and overall fitness. Remember to be patient and stay committed to your training program, as muscle growth can be a slow process. Gymnastic rings can help you unleash your inner athlete and take your fitness to the next level.


Start your Ring Training journey right now!

The DIE RINGE App is your personal calisthenics coach that gives you the perfect introduction to ring training. The app adapts to your level of performance and brings you step by step to more strength, muscles and mobility. Also learn different skills like pull-ups, muscle ups, front levers, handstands and many more. The app + the high-quality gymnastics rings make the ideal companion for your next training journey.