Ring Bicep Curl

A biceps isolation exercise performed on gymnastic rings using body angle to control resistance, emphasizing the biceps in a less stable environment.

Instructions

1. Adjust rings to approximately knee height and position yourself underneath at an angle, body straight and heels on the ground.
2. Grip the rings with arms extended, creating a body angle of approximately 45 degrees to the ground for moderate difficulty.
3. Bend your elbows and pull your chest toward the rings, keeping your body straight and hips level.
4. Continue pulling until your hands are at chest height with elbows bent to approximately 90 degrees.
5. Squeeze your biceps at the top of the movement.
6. Lower yourself back to the starting position with control and full arm extension.
7. Repeat for the desired number of repetitions.

Tips

• Start with a more horizontal body position (easier) and progress toward more vertical (harder)
• Keep your core braced and body rigid throughout; avoid swinging
• The ring instability adds difficulty compared to barbell or dumbbell curls
• Your forearms will be significantly engaged due to the gripping demand
• This exercise complements traditional barbell curls well
• Perform 6-12 repetitions depending on difficulty level chosen
• Progress by increasing body angle (making yourself more vertical)
• Maintain constant tension and avoid momentum-based movement
• This is an excellent supplemental exercise for pulling strength