Also known as: single-arm ring curl, ring bicep curl, ring curl, single arm ring biceps, ring single-arm curl

What is One Arm Ring Bicep Curl?

The One Arm Ring Bicep Curl is a single-arm calisthenics curl on gymnastic rings that isolates the biceps while engaging forearms and core. It's a medium-difficulty pulling move requiring shoulder stability and core tension; adjust ring height to scale intensity.

How to Do One Arm Ring Bicep Curl

  1. Setup rings: Adjust ring height so rings hang at chest level; stand with feet hip-width and one hand holding a ring, arm fully extended.
  2. Grip the ring: Grasp the ring with a neutral wrist and thumb around the ring; keep the shoulder depressed and elbow close to the torso.
  3. Lean back: Walk feet forward and lean back so body weight loads the arm; maintain a straight line from heels to head and brace your core.
  4. Curl to face: Bend the elbow, pulling the ring toward your face while keeping the upper arm stationary; exhale and focus on biceps contraction.
  5. Control the descent: Lower yourself slowly to full extension, resisting momentum; inhale and maintain scapular control to protect the shoulder joint.
  6. Switch sides: Complete specified reps then carefully reset and repeat on the other arm; reduce ring angle or support with feet if form breaks down.

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
Equipment: Rings

Progressions and Regressions

Frequently Asked Questions

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

This exercise builds unilateral biceps strength and forearm grip while improving core stability and shoulder control. It corrects side-to-side imbalances and enhances transfer to pulling movements when performed with strict form.

What are common mistakes to avoid with this exercise?

Common errors include using momentum, letting the elbow flare or drift forward, collapsing the wrist, and neglecting scapular stability. Use slow eccentrics, keep the elbow tucked, and brace the core to maintain clean reps.

How can I progress or regress this curl?

Regress by standing more upright, placing more weight on the feet, or using both arms for assistance. Progress by moving the body more horizontal, slowing the eccentric, adding pauses, or increasing ring instability and load.