Also known as: ring curls, gymnastic ring curls, suspended biceps curl, gym rings curl, ring curl exercise

What is Ring Bicep Curl?

The Ring Bicep Curl is a standing, suspended curl performed on gymnastic rings that targets the biceps and latissimus dorsi. It’s an easy-level pull exercise that also challenges grip, core stability, and scapular control, making it suitable for beginners building pulling strength.

How to Do Ring Bicep Curl

  1. Set ring height: Adjust rings to waist height for beginners; lower to mid-chest to increase challenge. Ensure straps are secure and even before starting.
  2. Grip the rings: Take a neutral grip with palms facing you, thumbs wrapped. Squeeze rings firmly and keep shoulders down to avoid shrugging.
  3. Plant feet & lean: Step forward, plant feet shoulder-width, and lean back so body forms an inclined line; keep hips neutral and core braced.
  4. Curl with control: Bend elbows, pull hands toward your face while keeping upper arms stationary; lead with elbows and avoid swinging the torso.
  5. Lower slowly: Slowly extend elbows to lower back to the start, resisting momentum. Reset scapula and breathe before the next repetition to maintain tension.

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
Equipment: Rings

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Ring Bicep Curls?

Ring bicep curls strengthen biceps while challenging grip, scapular control, and core stability. The suspended nature improves joint stability and muscle activation compared to ground curls, supporting hypertrophy and functional pulling strength.

What common mistakes should I avoid when doing this exercise?

Common mistakes include using momentum by swinging the hips, flaring elbows forward, letting the shoulders shrug, setting rings too high or too low, and rushing reps. These reduce effectiveness and increase injury risk - focus on slow, controlled movements and scapular stability.

How can I progress or regress the Ring Bicep Curl?

To progress, lower your feet or perform single-arm ring curls; add tempo or extra reps. To regress, raise ring height or bend knees more. Alternatives include dumbbell curls, incline curls, or supported ring rows emphasizing elbow flexion.