Gymnastic-Ring Biceps Curl
A bodyweight curl on gymnastic rings that loads the biceps.
How to do it
- Set the rings at chest height and take them with an underhand grip.
- Lean back with straight arms, feet on the floor and your body in one line.
- Brace your abs and glutes so your body stays straight from head to heels.
- Bend your arms and pull your forehead toward the rings, keeping your elbows high.
- Pause for a second at the top.
- Slowly straighten your arms and repeat.
Key technique cue
Rings at chest height, body straight and leaning back, curl the body up by bending the elbows, bringing the forehead to the rings, elbows high.
Common mistakes
- ✕ Arching the lower back or letting the hips sag
- ✕ Dropping the elbows
- ✕ Jerking the torso instead of working the arms
- ✕ Not straightening the arms fully at the bottom
Benefits
- ✓ Stronger, bigger biceps
- ✓ Better control of the torso and core
- ✓ Easy to adjust by changing the lean angle
Progression: from easier to harder
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Step 1 - Step 2 You are here
- Gymnastic-Ring Biceps Curl
About the exercise
You lean back under the rings and bend your arms to bring your face toward your hands, so your own bodyweight acts as the resistance for the biceps. The more you lean, the harder it gets. It suits anyone who wants to train arms without dumbbells or a barbell, and it demands good torso control.
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