Bodyweight Training

Pelican Curl exercise

A bodyweight arm curl performed hanging from gymnastic rings, emphasizing biceps and forearms while moving through an extended range of motion.

Pelican Curl exercise demonstration

How to perform Pelican Curl

  1. Set up two gymnastic rings at waist height.
  2. Grip the rings with an underhand grip.
  3. Lean back and straighten your arms, keeping your body in a straight line.
  4. Pull yourself up by curling your arms, bringing your hands toward your shoulders.
  5. Keep your elbows high and close to your body throughout.
  6. Pause at the top, then slowly extend your arms back to starting position.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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