Biceps Curls on the rings
This exercise primarily targets the muscle development of the biceps and is ideal for beginners due to its simplicity. By performing it regularly, you prepare yourself optimally for more demanding exercises such as the Pull Up.
Necessary equipment
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Biceps Curls on the 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
The exercise Biceps Curls is intended to be used as a hypertrophy exercise.
Which muscles are trained by Biceps Curls?
Primary trained muscles for Biceps Curls
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.
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Alternative variants of Biceps Curls on the rings:
Advanced Biceps Curls on the rings
With this exercise, you take your biceps muscle development to the next level. Since you have to move more of your body weight during the curl, the exercise becomes more challenging.
Necessary equipment
Advanced Biceps Curls on the 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 on the rings
With this exercise, you primarily strengthen your biceps and give your arms an effective workout. Use gymnastic rings at waist height for optimal muscle development.
Necessary equipment
Biceps Hugs on the rings - the correct execution
- Grab the rings with extended arms
- Palms face each other
- Pull the rings to the sternum
- Elbows point outward
- Slowly return to the starting position in a controlled manner
Similar exercises to Biceps Curls
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.
Hammer Curls with dumbbells
Hammer curls work more on the muscles on the side and underside of your upper arm, especially the brachialis and brachioradialis. This exercise helps to make your upper arms and forearms overall stronger and thicker by targeting different muscles than regular Biceps Curls. Using dumbbells makes it easy to perform and well-suited for beginners. Regular hammer curls are performed with both arms simultaneously.
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