Rings Turned Out (RTO) dips are a powerful bodyweight exercise that takes the traditional dip to the next level. By rotating the rings outward during the dip, you add an element of instability that challenges your chest, shoulders, and elbow flexors like never before. This move not only builds muscle strength but also enhances joint stability and body control.
In this article, we’ll break down how to perform RTO dips correctly, explore the benefits, and discuss common mistakes to avoid.
Table of Contents
What Are RTO Dips?
RTO dips are a variation of the standard ring dip, but with an extra twist—literally. The main difference is that your palms face outward at the bottom of the movement, which forces your shoulders, chest, and stabilizer muscles to work harder to maintain control.
By keeping the rings turned out throughout the exercise, you significantly increase the difficulty and reap greater strength gains.
How to Perform RTO Dips: Step-by-Step
1. Set Up the Rings
- Ring Height: Adjust the rings so that they’re just above waist height. This gives you enough space to perform the full dip without touching the ground.
- Grip the Rings: Stand between the rings, gripping them with your palms facing inward. Step or jump into the top position, arms fully extended, and rings close to your body.
2. Turn the Rings Out
- Rings Turned Out (RTO): Rotate your hands so that your palms face forward (rings turned out). Your wrists should stay neutral, with your elbows locked out at the top.
- Body Alignment: Keep your body straight, core tight, and shoulders down and back. Your arms should remain slightly in front of your torso.
3. Lower Your Body
- Begin the Dip: Bend your elbows and slowly lower your body until your shoulders drop slightly below your elbows, or as deep as you can go without straining your shoulders.
- Maintain RTO: Keep the rings turned out throughout the entire movement. This will engage more muscles and increase the difficulty.
- Control the Descent: Avoid dropping too fast. Focus on lowering your body with control to engage your chest and elbow flexor muscles more effectively.
4. Press Back Up
- Push Through the Rings: Press into the rings to lift your body back up to the starting position. Keep your elbows close to your body and focus on squeezing your chest.
- Maintain RTO at the Top: Ensure that your arms are fully extended with the rings turned out as you return to the top of the movement.
Benefits of RTO Dips
RTO dips offer several unique benefits, making them a great addition to any upper body workout routine:
- Increased Chest and Shoulder Activation: The outward rotation of the rings increases tension on your chest and shoulders, leading to greater strength and muscle development.
- Improved Shoulder Stability: The unstable nature of the rings requires your shoulder stabilizer muscles to work harder, enhancing joint stability and overall shoulder health.
- Functional Strength: RTO dips enhance your ability to control your body in unstable conditions, translating into improved athletic performance and calisthenics skills.
Common Mistakes to Avoid
Even though RTO dips are highly effective, they can be tricky to perform correctly. Here are some common mistakes to watch out for:
- Not Keeping the Rings Turned Out: If your wrists turn back inward during the movement, you lose the benefits of the RTO position. Focus on maintaining the outward rotation throughout the entire dip.
- Flaring Elbows: Keep your elbows tucked in close to your body to avoid unnecessary strain on your shoulders. Flaring them out can lead to shoulder discomfort or injury.
- Dropping Too Fast: Lower your body slowly and with control. Dropping too quickly can reduce muscle engagement and put undue stress on your joints.
- Hunching the Shoulders: Maintain proper posture by keeping your shoulders down and back, avoiding the tendency to hunch them up towards your ears.
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Select options This product has multiple variants. The options may be chosen on the product page
Select options This product has multiple variants. The options may be chosen on the product page
How to Modify RTO Dips
RTO dips are a challenging exercise, but they can be modified for different fitness levels:
- Beginner Modification: Start by practicing regular ring dips before progressing to the RTO variation. You can also place your feet on the ground or use a band for assistance while you work on maintaining proper form.
- Advanced Variation: For added difficulty, try performing RTO dips with a weighted vest or by increasing the range of motion by lowering further.
How to Incorporate RTO Dips Into Your Workout Routine
RTO dips can be added to both upper body workouts and full-body calisthenics routines:
- As Part of a Chest or Upper Body Workout: Include RTO dips on chest and skill-focused days to really challenge those muscles. Perform 3–4 sets of 5–8 reps, focusing on control and form.
- Full-Body Calisthenics Workouts: Combine RTO dips with other bodyweight exercises like push-ups, ring rows, and pull-ups to develop functional strength and body control.
- Progression to Advanced Skills: Use RTO dips as part of a progression toward advanced calisthenics moves such as the muscle-up or planche, as they help build the necessary chest and elbow flexor strength.
Conclusion
RTO dips are a powerful exercise that challenges your upper body strength, stability, and control. By keeping the rings turned out, you engage more muscles and develop better shoulder stability, making this variation an excellent choice for those looking to take their training to the next level.
With consistent practice and attention to form, you’ll quickly see improvements in your chest, shoulders, and elbow flexors. Start incorporating RTO dips into your routine and experience the full benefits of this advanced bodyweight movement.
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Anton has been training calisthenics for many years and has experience coaching calisthenics. As a calisthenics nerd, I enjoy diving deep into various topics related to calisthenics.