30 minute advanced arm workout with rings at home

Here's everything you need to try our 30 minute advanced arm workout with rings at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Ring Fall Out Extensions (triceps)
  • Ring Kneeling Tricep Extensions
  • Diamond Press Ups
  • Circuit 2
  • Ring Press Up
  • Ring Pike

Circuit 1

Complete this round 3 times.

Ring Fall Out Extensions (triceps)

Complete 10 repetitions

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Isolation
Upper Body
Triceps

Coaching Tips For Ring Fall Out Extensions (triceps)

Follow these cues to perform Ring Fall Out Extensions (triceps) correctly:

  • Keep the triceps in a fixed position
  • Isolate the triceps.

Ring Kneeling Tricep Extensions

Complete 10 repetitions

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Isolation
Upper Body
Triceps

Coaching Tips For Ring Kneeling Tricep Extensions

Follow these cues to perform Ring Kneeling Tricep Extensions correctly:

  • Keep the triceps in a fixed position
  • Isolate the triceps.

Diamond Press Ups

Complete 15 repetitions

Isolation
Upper Body
Triceps

Coaching Tips For Diamond Press Ups

Follow these cues to perform Diamond Press Ups correctly:

  • Keep the hips high and core tight throughout
  • If these cause any discomfort in your elbows swap the exercise.

Circuit 2

Complete this round 3 times.

Ring Press Up

Complete 11 repetitions

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Primary
Upper Body
Horizontal Press

Coaching Tips For Ring Press Up

Follow these cues to perform Ring Press Up correctly:

  • Keep elbows close to the body
  • Keep hips in line with shoulders
  • Lower chest to ring level.

Ring Pike

Complete 8 repetitions

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Core
Trunk
Anterior Core

Coaching Tips For Ring Pike

Follow these cues to perform Ring Pike correctly:

  • With the feet in the rings bring the feet towards the hands and lift the hips up
  • Keep the legs straight throughout if possible.

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This workout was made by Sean Klein

Sean Klein

Signature

Programme is a workout app that plans every workout for you

Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.