Quick Answer
Rings Turned Out Support Hold is a advanced strength exercise that targets your shoulders and triceps. It uses a rings. Adjust rings to a height allowing you to jump into a support position.
Video Tutorial
How to Perform the Rings Turned Out Support Hold
- 1
Adjust rings to a height allowing you to jump into a support position.
- 2
Grip the rings firmly, jump up, and extend your arms fully, supporting your bodyweight.
- 3
Engage your core, keep your body straight, and depress your shoulders (push them down away from ears).
- 4
Rotate your hands outward so palms face forward (rings turned out).
- 5
Maintain this position with locked elbows and stable shoulders.
- 6
Hold for the desired duration, breathing steadily.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Rings Turned Out Support Hold isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Rings Turned Out Support Hold work?
The Rings Turned Out Support Hold primarily works your shoulders and triceps. Secondary muscles include the chest and forearms.
What equipment do I need for the Rings Turned Out Support Hold?
The Rings Turned Out Support Hold needs a rings. You can perform it at home or at the gym as long as you have what's listed.
Is the Rings Turned Out Support Hold suitable for beginners?
The Rings Turned Out Support Hold is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Rings Turned Out Support Hold should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Rings Turned Out Support Hold every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders and triceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.