Gymnastics rings are becoming more common in fitness facilities. And no, they’re not just for gymnasts and CrossFitters. Ring training is similar to suspension training, but it offers exercise possibilities that are not possible with traditional suspension trainers. And to make the moves more challenging, you can incorporate dumbbells for increased full-body strength.

When combining rings and dumbbells, you need to start slow. A proper progression starts with isometric holds before moving on to dynamic movements. But this is still challenging. If you do a bodyweight Pull-Up on a stable object like a bar, the only moving object is your body. All you have to worry about is pulling your body to reach the bar. But when performing ring training, you cannot rely on the stability of a bar; you have to stabilize the rings while performing the various dumbbell movements. This requires more work on your part, more control, tension, concentration and effort.

Dumbbells place extra demands on the body, advancing simple exercises like Rows, Flys and Upright Rows to take your program to another level. The isometric holds encourage contraction of the core while increasing strength and time under tension, which are key to building muscle.

Here are my favorite ring training exercises with dumbbells.

Ring Training Exercises with Dumbbells

These exercises will help you familiarize yourself with the unique challenges and stimuli offered by the rings. If you cannot manage the dumbbells at first, use the rings alone to develop your core strength.

Guidelines

• Look for something strong enough to hold your body weight. If you do not have access to a gym, take these exercises outside and use sturdy tree branches.
• Find a space where you can hang your rings. The length and placement of the ring depends on the application.
• You will use one ring. It’s your job to find out where you need to place it.
• Make sure your straps are long enough to change variability and length.

Isometric Holds With Lateral Raises

• Put your body into an elevated plank position with the ring and your body extended and locked out.
• Take a Dumbbell Swing through the body and perform a lateral raise like you would standing up.

Isometric Holds With Front Raises

• Put your body into an elevated plank position with the ring and your body extended and locked out.
• Perform a Front Raise with the dumbbell. Try to go through full range of motion.

Isometric Holds With Dumbbell Row

• Put your body into an elevated plank position with the ring and your body extended and locked out.
• Perform a Row with the dumbbell. Try to go through full range of motion.

Isometric Hold Push-Up to Upright Row

• Put your body into an elevated plank position with the ring and your body extended and locked out.
• Perform a Push-Up and continue the motion into a Row with the dumbbell. Try to go through full range of motion while pressing down on the ring for stability.

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