14 Calisthenics Gymnastics Rings Exercises – All Levels + Progressions

Why rings?

Gymnastic Rings are, hands down, my favorite piece of calisthenics gear — most gymnastic rings exercises are compound and feature variations. Every pull, push, or hold feels like a full-body challenge, thanks to their instability. Your muscles burn, your core fires up, and your grip strength gets a serious workout—all while your wrists and joints stay in a natural, comfortable position.

There’s always a way to level up or scale down with harder variations or granular progressions. You only need to change your grip, body position or bring your legs forward or lift them. This solves the biggest problem in calisthenics – that they can’t scale.

For something so versatile, rings are ridiculously affordable. You’re not shelling out hundreds for a fancy machine or gym membership. Just grab a pair, hang them anywhere, and you’re good to go.

Oh, and holds? Rings are king. Front levers, back levers, planches—they all feel more intense and rewarding on rings.

If you don’t already have a pair of gymnastic rings, I strongly recommend you get one (If you plan to leave them outside get the plastic version):

1. Ring Rows – Easiest gymnastic rings exercise

If you’re just starting out with gymnastics rings, ring rows are your best friend. My dad can do them, so if he can, you’ve got this too. Pull-ups might be too hard for you right now. Rows, on the other hand, let your hands move freely, easing tension on your joints while still building strength. Plus, you avoid the wobble-fest of freestanding exercises.

Here’s the beauty of ring rows: they’re adjustable. Move your legs forward to make it tougher or backward to lighten the load. When you’re ready to level up, lift your legs to a chair or table. It’s like having a built-in difficulty slider for your workout.

The best part? You’re not just building muscle; you’re also training your body to handle instability, which pays off big time as you progress. So, if you’re new to rings, start here.

2. Assisted Ring Dips (Beginners)

Like ring rows, assisted ring dips let your hands move naturally, reducing stress on your joints while offering more stability than freestanding gymnastic rings exercises. Start by setting the rings at a height that feels manageable—lower placements increase difficulty, so adjust based on your strength level. The beauty here? You control the challenge.

Wider hand positions shift the focus to your chest, turning this into what’s often called Bulgarian dips. It’s a sneaky way to work multiple muscle groups without needing extra equipment. Beginners can use a resistance band for assistance or keep their feet on the ground for support. As you build confidence, gradually reduce the aid until you’re dipping like a pro.

This exercise isn’t just about strength; it’s about building control and coordination. Twisting your hands at the end of the exercise will work your triceps even more

3. Skin the cat – beginner

It’s not just fun (yes, you’ll feel like a circus performer), but it’s also a powerhouse for building the mobility and strength you need to tackle more advanced moves. Think of it as your golden ticket to unlocking skills like the crow pose, L-sit, and straddle back lever.

Here’s why it’s so great: it targets your core, back, and shoulders—the holy trinity for calisthenics beginners. Mastering this move means you’re laying a solid foundation for what’s to come. Plus, it’s oddly satisfying to flip your body around the rings, even if you feel a bit like a rotisserie chicken at first.

The key is to take it slow. Focus on control rather than speed, and don’t rush the movement. Over time, you’ll notice your flexibility improving and your strength growing.

4. Ring Push Ups (Beginner)

The ring push up got so many variants I lost count of them. Regular push ups will do enough damage though. But you want to test your limits? Lower yourself until your chest kisses the floor. Feeling fancy? Turn it into a pelican pushup and show off a little. Ring push ups are best in any calisthenics push workout. The rings also make archer pushups feel like second nature, and you can adjust their height to make things easier or harder. Plus, your wrists get to chill in a natural position, free to move without strain.

Now, here’s a pro tip: if you’re serious about efficiency, grab two pairs of rings. Keep one set higher for dips and pull-ups, and the other lower for pushups. Trust me, you’ll save yourself the headache of constantly adjusting them between gym rings exercises. No one wants to waste five minutes fiddling with straps when you could be crushing your workout instead.

5. Hanging Knee Raise (Beginner)

Rings are inherently unstable, so your core is always working, but sometimes you need to zero in on those muscles. Enter this move. It’s so simple even a kid could do it. You can either hold the top position for a burn or pump out reps for an easier variation

If you’re breezing through these, crank up the difficulty by positioning yourself above the rings, like in a dip stance or keeping your legs straight. Suddenly, gravity becomes your toughest coach. The beauty of this ring gymnastic exercise? It’s adaptable. Plus, it’s a sneaky way to build grip strength and shoulder stability without feeling like you’re grinding through a workout.

6. Ring Biceps Curls (Beginner)

Biceps curls on the rings are one of the few isolated moves you can pull off with this setup. Sure, your back might chip in a little.

I’ve got mixed feelings about it. On one hand, it’s super adaptable. Raise or lower the rings, shift your feet forward or back, and you’ve got instant adjustments to match your level. On the other hand, it’s a bit of a one-trick pony. Calisthenics thrives on efficiency, and this move doesn’t quite hit that mark for me. If I’m working my biceps, I’d rather grab the rings for chin-ups or even tackle pelican push-ups. Both pack more punch and engage more muscle groups.

Still, if you’re new to rings or just want to zone in on your arms, this is a solid starting point. It’s straightforward and doesn’t require fancy technique.

7. Ring Pull Ups (Advanced)

Pull ups on the rings are hard, but not as hard as you think. I like them a lot honestly. Control your movement, avoid swinging, and pause at the top to maximize muscle engagement.

Again, the rings offer a lot of variation with this exercise, adjusting the pull up grip and width of your arms however you like. Start in a pull-up position, then twist your hands into a chin-up grip as you rise—for a more compound movement. Want to level up? Try placing one ring slightly higher for an assisted one-arm pull-up. Experiment with wide grips, narrow grips, or even a neutral grip to target different muscle groups.

8. Ring Flies (advanced)

If you’re after a wide, sculpted chest, this exercise is non-negotiable. It targets areas that pushups simply can’t reach, making it a game-changer for upper body development. But fair warning: it’s tough. Like, really tough. If you’re up for an even greater challenge, try the reverse ring flies. Instead of pushing, you’re pulling—while hanging below the rings.

The reverse variant flips the script, demanding insane control and strength. You’ll likely feel the urge to cheat by using momentum, but fight that temptation. Inertia is your enemy here. 

Keep your movements slow and deliberate to maximize muscle engagement and avoid injury. Ring flies force your chest, shoulders, and stabilizers to work overtime, delivering results that simpler gymnastic rings exercises can’t match.

9. L-Sit – Best abs gymnastic rings exercise

I discovered a little hack: shifting my butt slightly behind my arms made it slightly more manageable. Emphasis on slightly. Even then, holding it for more than 10-20 seconds feels like an eternity. On solid ground or parallettes, this exercise is a bit easier, but the instability of the rings? Your core lights up like a Christmas tree, and not in a festive way.

What makes this gymnastic rings exercise oddly enjoyable, though, is the challenge. Having a timer in front of you adds a layer of motivation—like a silent coach egging you on. “Just five more seconds!” you’ll mutter, as your abs scream in disagreement. It’s a love-hate relationship, really.

10. Pike Push Ups (Advanced)

First off, the rings let your hands settle into a natural position, which feels way better than being stuck on the ground. But here’s the real kicker: when you do pike push-ups on the floor, your head smacks the ground halfway through, cutting the movement short. On the rings? No such problem. You can go twice as deep, making the exercise twice as effective.

The extra range of motion not only challenges your shoulders and triceps more but also forces your core to work overtime to keep you stable. It’s a full-body effort disguised as an upper-body move.

11. Ring face pulls (advanced)

Looks deceptively simple but will light up your mid and rear shoulder heads, upper back, and, if you’re like me, your forearms too. It’s one of those gymnastic rings exercises where you might be tempted to cheat by using momentum, but you must resist it, along with gravity.

The magic happens when you slow it down, engage those muscles, and control every inch of the motion. Especially on the way back down—keep your back straight, resist the urge to collapse, and let your muscles do the heavy lifting.

What I love about this exercise is how it doubles as a posture booster. Do it right, and you’ll feel your shoulders pulling back, your chest opening up, and your spine thanking you.

12. Ring Dips (Advanced)

At first, hanging onto those rings in a dip position feels like trying to balance on a pair of spaghetti noodles—wobbly, awkward, and downright humbling. But then, you hit that first solid dip, and suddenly, you feel like you did it.

What makes ring dips special is their versatility. Widen your grip, and boom, you’ve got Bulgarian dips, a brutal variation that torches your chest and demands every ounce of strength. Want to spice it up even more? Twist your hands at the bottom of the movement, and your arms will scream in ways you didn’t think possible.

Every wobble, every shaky rep, is a step toward mastery. And when you finally nail it, you’ll understand why ring dips hold a special place in the hearts of calisthenics enthusiasts.

13. Ring Muscle up

The muscle up is the move that’ll make people stop and stare. This will be probably the first very impressive skill you master on the rings. I love how it looks and how many muscles it trains: from the back to the chest and shoulders.

You don’t have to start by launching yourself upward. Instead, focus on the descent. Yep, the negative muscle up is your golden ticket. Lower yourself slowly from the top position, and you’ll condition your muscles and joints for the awkward transition that makes this move so tricky.

Here is a video for how to use the negatives

Also use a false grip. And don’t wait until you’re gassed to practice this—tackle it fresh at the start of your session so you got the most strength. Oh, and if you’re not already obsessed with dips and pull-ups, now’s the time. They’re the bread and butter of building the strength you’ll need.

14. Backlever (and variants) (Pro)

it’s one of those moves that looks way harder than it actually is. Don’t get me wrong, it’s still tough, but compared to something like a front lever, it’s a bit more forgiving. The progressions are straightforward: 

Start with a tucked back lever, then advance to one leg, and finally work up to a full straddle. What I love about this move is how it targets your shoulders more than a front lever does. Plus, your back, legs, and core will be on fire by the end of it.

It’s a fantastic way to build strength without needing a ton of equipment. Sure, it’s challenging, but the step-by-step approach makes it manageable.

Rings for the win

There’s a reason rings made it to the best calisthenics equipment on my 2025 list: they’re the most versatile out of every piece of equipment you can buy. If you got a pull up bar or a tree to hang them, you’re on your way to a better physique