What is Ring Bicep Curl?

Ring Bicep Curl is an easy calisthenics exercise that uses gymnastic rings to load the biceps and latissimus. Performed with a leaned-back stance, it emphasizes controlled elbow flexion, core stability, and adjustable resistance—ideal for beginners building pulling strength.

How to Do Ring Bicep Curl

  1. Adjust ring height: Set rings so you can hold them with straight arms while leaning back; lower rings to increase difficulty, raise them to make the movement easier.
  2. Grip and stance: Stand feet hip-width, grip rings neutral, engage core and squeeze shoulder blades down and back to protect the shoulders before moving.
  3. Lean back: Walk feet forward and lean your body so arms are extended; maintain a straight torso and tight core to create controlled resistance.
  4. Curl to face: Bend elbows and pull your hands toward your face, keeping elbows high and close to your sides; focus on contracting the biceps.
  5. Lower with control: Slowly extend elbows to return to the start, resisting momentum and keeping core and scapulae stable; breathe out on the curl, in on the return.

Muscle Groups

Biceps, Latissimus

Description

Start by standing tall with arms extended in front and above you grasping a pair of gymnastic rings.

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.

Movement Group

Pull

Required Equipment

Rings

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Ring Bicep Curls?

Ring Bicep Curls strengthen the biceps and latissimus while improving scapular control and core stability. Adjustable ring height offers progressive overload and reduces joint stress compared with heavy barbell curls.

What common mistakes should I avoid?

Avoid swinging, letting shoulders shrug, flaring elbows, and collapsing the wrists. Keep a tight core, controlled tempo, and scapulae depressed to ensure the biceps do the work safely.

How can I progress or regress this exercise?

To progress, lower the rings or increase your lean angle, try single-arm curls, or add a slow negative. To regress, raise ring height, reduce lean, or use band assistance for support.