Ring Biceps Curl exercise
A bodyweight biceps curl performed by hanging from gymnastic rings, isolating the biceps through a controlled curling motion.
Updated By PumpPal
How to perform Ring Biceps Curl
- Set rings at roughly waist height.
- Lie under rings and grab them with an underhand grip.
- Keep body straight with heels on floor.
- Curl yourself up by flexing at the elbow, bringing your chest toward your hands.
- Keep upper arms still and elbows pointed up.
- Lower yourself with control to the start position.
- Repeat for desired reps.
What is Ring Biceps Curl?
The ring biceps curl is a bodyweight curl performed while leaning away from gymnastic rings and bending the elbows to bring the hands toward the forehead or shoulders. The free-moving rings challenge each arm and allow the wrists to rotate naturally while body angle controls resistance.
What muscles does Ring Biceps Curl work?
The biceps brachii, brachialis, and brachioradialis produce elbow flexion. The forearms, grip, rear shoulders, upper back, rotator cuff, abdominal wall, glutes, and spinal stabilizers keep the rings, upper arms, and body aligned.
Ring Biceps Curl form cues and common mistakes
- Anchor both rings securely at equal height and test the straps before leaning back with bodyweight.
- Start with the body nearly upright for less resistance, arms extended, palms facing up or toward each other, and the trunk braced.
- Keep the upper arms high and relatively still while bending the elbows to bring the rings toward the forehead or shoulders.
- Lower slowly to full comfortable elbow extension without letting the hips sag, shoulders roll forward, or elbows drop to turn the curl into a row.
- Walk the feet backward or stand more upright to regress; stop for sharp elbow, wrist, shoulder, or biceps pain.
How to add Ring Biceps Curl to a workout
Use ring biceps curls after primary pulling work or as a focused bodyweight arm exercise. Start with 3 to 4 sets of 6 to 12 controlled repetitions, leaving 2 to 3 reps in reserve. Make the body angle slightly more horizontal before adding more volume.
Frequently asked questions
How do I make ring biceps curls harder?
Walk the feet forward so the body becomes more horizontal, lower the rings, slow the lowering phase, or pause at peak elbow flexion. Change one variable at a time while keeping the elbows from dropping.
What is the difference between ring curls and ring rows?
Ring curls emphasize elbow flexion by keeping the upper arms relatively still and bringing the hands toward the head. Ring rows pull the elbows behind the torso and bring the chest toward the rings, using more upper-back movement.
Are ring biceps curls the same as suspension curls?
The movement pattern is similar, but gymnastic rings move independently and usually allow more wrist rotation. Suspension handles are connected to straps that may behave differently depending on the system and anchor.
Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.