What is One Arm Ring Bicep Curl?

The One Arm Ring Bicep Curl is a medium-difficulty calisthenics pull exercise using gymnastic rings to isolate the biceps while engaging the core and forearms. Performed with a single-arm ring row and controlled elbow flexion, it builds unilateral biceps strength, grip stability, and core tension—adjust ring height to progress or regress.

How to Do One Arm Ring Bicep Curl

  1. Set up rings: Adjust rings to waist or chest height and grip one ring with a neutral hand; stand with heels planted and feet staggered for balance.
  2. Lean back: Walk your feet forward while keeping a straight line from head to heels until arms are extended and weight rests on the working arm.
  3. Brace core: Tighten your core and squeeze shoulder blades down to protect the shoulder and maintain a rigid torso during the curl.
  4. Curl to face: Bend the elbow and pull the ring toward your face with controlled motion, keeping the elbow close to your body and wrist neutral.
  5. Lower slowly: Extend the arm under control to the start position for 3–4 seconds, avoiding sudden drops or shoulder shrugging to reduce injury risk.
  6. Switch sides: Complete the prescribed reps, reset ring height if needed, then repeat on the opposite arm to maintain balance and symmetry.

Muscle Groups

Biceps, Core, Forearm

Description

Start by standing tall with arms extended in front and above you grasping a gymnastic ring with one arm.

Lay back so that your weight shifts to your arms and your heels.

Bend your elbows until your hands come up to your face. Keep core engaged throughout the movement.

Lower yourself back to the start under control. Note that the height of the rings can be set to make the exercise more or less challenging.

Repeat for required amount of repetitions and both sides.

Movement Group

Pull

Required Equipment

Rings

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the One Arm Ring Bicep Curl?

This move builds unilateral biceps strength, improves grip and forearm durability, and forces core stability. It corrects left-right imbalances and increases joint control through the shoulder and elbow under unstable ring conditions.

What are common mistakes when doing the One Arm Ring Bicep Curl?

Typical errors include using body momentum, letting the elbow flare forward, collapsing the shoulder, poor wrist alignment, and neglecting core tension. These reduce effectiveness and increase strain on joints.

How can I progress or regress the One Arm Ring Bicep Curl?

Regress by raising ring height or placing more weight on the back foot; progress by lowering rings, slowing tempo, adding pause at peak contraction, or trying weighted ring curls or single-arm dumbbell curls as alternatives.