Bodyweight Training

Ring Pelican Curl exercise

A curl variation done on gymnastic rings, targeting biceps through an extended backward range by leaning bodyweight away from the rings.

Ring Pelican Curl exercise demonstration

How to perform Ring Pelican Curl

  1. Adjust gymnastic rings to waist height.
  2. Take an underhand grip on the rings.
  3. Lean back until arms are straight, body angled with feet forward.
  4. Initiate by curling your hands toward your shoulders, elbows high.
  5. Allow shoulders to extend behind body for a deep stretch.
  6. Return slowly to the straight-arm position.
  7. Repeat for desired reps, keeping core tight.

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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