Pelican Curl exercise
A bodyweight arm curl performed hanging from gymnastic rings, emphasizing biceps and forearms while moving through an extended range of motion.
Updated By PumpPal
How to perform Pelican Curl
- Set up two gymnastic rings at waist height.
- Grip the rings with an underhand grip.
- Lean back and straighten your arms, keeping your body in a straight line.
- Pull yourself up by curling your arms, bringing your hands toward your shoulders.
- Keep your elbows high and close to your body throughout.
- Pause at the top, then slowly extend your arms back to starting position.
What is Pelican Curl?
The ring pelican curl is an advanced bodyweight curl that combines elbow flexion with shoulder extension as the body leans away from gymnastic rings. It loads the biceps in a long-muscle position and requires more shoulder control than a standard ring curl.
What muscles does Pelican Curl work?
The biceps and brachialis drive the curl while the forearms maintain the ring grip. The front shoulders, chest, upper back, and core stabilize the body as the arms move behind the torso.
Pelican Curl form cues and common mistakes
- Set the rings high enough and keep the feet close enough that you can reduce bodyweight instantly if needed.
- Begin with a small shoulder-extension range; do not chase a deep stretch before you can control the return.
- Keep the body braced and move as one unit instead of bending at the hips to escape the hardest position.
- Let the rings rotate naturally and keep the elbows controlled rather than forcing the wrists into a fixed angle.
- Use a slow descent and stop for sharp pain or instability at the front of the shoulder, elbow, or biceps tendon.
How to add Pelican Curl to a workout
Use pelican curls as an advanced accessory after general pulling work, not as a cold warm-up drill. Begin with 2 to 4 sets of 3 to 8 assisted repetitions using a conservative range. Progress by moving the feet farther away or increasing shoulder extension only when every repetition remains smooth and pain-free.
Frequently asked questions
What muscles do ring pelican curls work?
They primarily train the biceps and brachialis, with substantial help from the forearms. The shoulders, chest, upper back, and core stabilize the extended body position.
Are pelican curls safe for beginners?
They are usually too advanced for beginners because they load the biceps and shoulder in a lengthened position. Build comfortable ring curls, rows, and controlled shoulder extension first, then use a heavily assisted partial range.
How can I make ring pelican curls easier?
Raise the rings, keep the feet closer beneath you, bend the knees, and shorten the backward range. Each change lets the legs carry more load while you learn the arm path.
Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.