Biceps Curls with gym rings
Bicep curls on the gymnastics rings are an effective exercise to train the biceps specifically. The difficulty level depends on the body angle: the more upright you stand, the easier the exercise, as less body weight needs to be moved. In calisthenics, there are only a few exercises that isolate the biceps. Another popular variation is the Pelican Curls.
Necessary equipment
Biceps Curls with gym rings - the correct execution
- Hold the rings on chin height
- Your palms should face upwards
- Bend your elbows and pull the rings to the sides of your head
- Let the rings slide slightly through your hands during the movement, so your wrists can stay in a neutral position
- Keep your elbows at shoulder height and always in your field of vision
- Lower yourself slowly and controlled back to the starting position
- Maintain constant tension in the core and glutes
- Take small steps forward or backward to change the intensity
Which muscles are trained by Biceps Curls with gym rings?
Primary trained muscles for Biceps Curls with gym rings
Biceps - The biceps brachii muscle is located on the front of your upper arm. It helps you bend your arm at the elbow, rotate your palm upwards, and lift your arm forward.
Secondary trained muscles for Biceps Curls with gym rings
Common mistakes to watch for
Avoid pushing the hips forward or creating the movement only by leaning back. Bend the elbows while keeping the trunk stable.
Choose the right difficulty
A more upright body angle makes curls easier. Adjust the foot position before trying a single-arm variation.
Related exercise to work on: One Arm Biceps Curls with gym rings
Put the exercise into your training
Choose an angle that lets you control the lowering phase. Keep the same ring height and foot position when comparing your repetitions.
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Alternative variants of Biceps Curls with gym rings:
Advanced Biceps Curls with gym rings
In advanced bicep curls on the gymnastics rings, your body is in a horizontal position, meaning you have to move almost your entire body weight. An effective way to get the most out of the exercise is to use a superset with a lighter variation. You start in the horizontal position and perform as many reps as possible. Once you can’t continue, you take a step back, slightly raise your upper body, and reduce the resistance—this allows you to keep going and push your muscles even harder.
Necessary equipment
Advanced Biceps Curls with gym rings - the correct execution
- Grab the rings and get into a deep rowing position with bent legs
- Your palms should face upwards
- Bend your elbows and pull the rings to the sides of your head
- Let the rings slide slightly through your hands during the movement, so your wrists can stay in a neutral position
- Lower yourself slowly and controlled back to the starting position
- Keep your elbows at shoulder height and always in your field of vision
- Maintain constant tension in the core and glutes
Biceps Hugs with gym rings
Bicep hugs are another variation to train the biceps using gymnastics rings. In this exercise, you pull the rings inward in front of your body, as if you were hugging someone. This movement intensely engages the biceps and also challenges internal shoulder rotation.
Necessary equipment
Biceps Hugs with gym rings - the correct execution
- Grip the rings with your arms straight and your palms facing each other
- Keep the rings together throughout the movement
- Bend your elbows and pull the rings to your sternum
- Move your elbows outward at shoulder height
- Slowly and with control, straighten your arms and return to the starting position
Similar exercises to Biceps Curls with gym rings
Biceps Curls with dumbbells
Bicep curls are a classic bodybuilding exercise specifically designed to strengthen and shape the biceps muscles. While performing the exercise with a dumbbell allows for isolated training of each arm, bicep curls with a barbell offer the opportunity to use heavier weights. The exercise bicep curls on gymnastics rings provides an excellent alternative, especially when you're traveling and don't have access to a gym.
Biceps Curls with a barbell
Barbell biceps curls are a fundamental exercise in strength training, particularly effective for building and strengthening the biceps muscles. This variation allows you to train both arms simultaneously. The ability to use heavier weights compared to dumbbells enables more intense training stimuli, making the barbell biceps curl a popular choice for athletes looking to increase their upper arm size and strength. With alternative exercises like dumbbell biceps curls or biceps curls on gymnastic rings, similar training stimuli can be achieved.
One Arm Biceps Curls with gym rings
One-Arm Bicep Curls on gymnastics rings are an effective exercise for targeted bicep strengthening. The intensity of the exercise can be adjusted by changing the angle of the upper body: the more horizontal the body position, the greater the load on the biceps, as more body weight has to be lifted. Compared to regular Ring Bicep Curls, the one-arm variation allows for isolated muscle training. This exercise is a great alternative to classic dumbbell bicep curls or barbell bicep curls when only gymnastics rings are available.
