Using the FH Pro Gym rings to complete this exercise making sure I maintain the correct form throughout. First I place my weight onto the gym rings making sure that they can hold my weight. Once tested I perform 1 rep half way to make sure that the balance is correct. When it comes to the exercise the main focus for muscles that are trained in the ring dip are the shoulders, back biceps and triceps, much like a conventional pull up on bars my chest and upper back with balance and hold the weight in place during the exercise. That said, the training effect is quite different in that each repetition will require a much greater degree of upper body stability and, subsequently, strength. Please when completing the movements above making sure you maintain control and quality during and before every exercise. If you are a beginner please do not do this exercise this is for advanced and intermediate trainers.