Ring Russian Dip

Instructions

1. Set gymnastics rings at a height that allows a full dip and support yourself at the top of a dip, arms straight.
2. Lower yourself into the dip, then internally rotate and lower your forearms onto the rings so you are resting on your forearms.
3. Press back up by externally rotating and pushing through your hands until your arms are fully extended.
4. Keep your torso upright and elbows close to your body throughout.
5. Repeat for reps with control, pausing briefly in the forearm-support position each time.