Pelican Curl

What is Pelican Curl:

The Pelican Curl, also known as the Pelican Push-Up, is an advanced calisthenics exercise that specifically targets the biceps brachii. Unlike traditional bicep curls, the pelican curl challenges the biceps in a unique way by combining a push-up motion with a bicep curl. This exercise requires significant upper body strength, coordination, and core stability, making it a valuable addition for those looking to build strong biceps and challenge their upper body.

Key Benefits:

  • Improved Bicep Strength and Development: The pelican curl isolates and intensely activates your biceps throughout the movement, promoting strength and definition.
  • Forearm Development: Grip strength and forearm muscles are engaged throughout the exercise, enhancing wrist stability and overall forearm strength.
  • Increased Shoulder Stability: The exercise indirectly challenges your shoulder stabilizers as you maintain control throughout the exercise.
  • Upper Back Engagement: The exercise engages the upper back muscles, including the lats and rhomboids, to stabilize the body and control the movement.
  • Enhanced Core Engagement: Maintaining a straight body line and controlled descent heavily engages your core muscles, improving core strength and stability.
  • Functional Strength: Performing the pelican curl improves overall upper body strength and coordination, contributing to better performance in various functional movements.

Variations:

  • Ring Curl: Ring Curl is a bodyweight biceps isolation exercise performed using gymnastic rings. It is relatively easy to set up and execute, making it suitable for individuals of various fitness levels.
  • Different Body Angle / Rings Height: Like other bodyweight exercises, the more upright you are the easier it gets and vice versa.

How to perform Pelican Curls:

  • Starting Position: Adjust the rings to a height that offers a challenging yet manageable level for the exercise. Next, grasp the gymnastic rings with a supinated grip or utilize a false grip. Position yourself beneath the rings, ensuring both arms are fully extended behind you. Engage your core muscles and maintain a slight bend in your legs to enhance stability.
  • Execution: With your arms straight, curl yourself up solely by bending your elbows, squeezing your biceps at the top. Hold this peak contraction for a second, then lower yourself back down with control to the starting position, fully extending your arms.
  • Repetition: Repeat for the desired number of repetitions, maintaining proper form and control throughout.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise.

  • Inhale: Take a deep breath at the starting position, and/or as you descend. You may also take a breath at the top position before descending.
  • Exhale: Exhale forcefully at the top, or gradually as you descend.
  • Ring Height Adjustment: Tailor the difficulty of the exercise by adjusting the height of the rings. Beginners may opt for higher ring positions initially, gradually lowering them as strength and proficiency increase.
  • Scapular Engagement: As you begin the curl, squeeze your shoulder blades together and down towards your spine (scapular retraction and depression). This helps stabilize your shoulders and improve muscle activation, reducing the risk of injury.
    •

    Additional Information:

    Ways to make it easier:

    • Focusing only on the Concentric or Eccentric phase
    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Increasing the height - The more upright you are, the easier the exercise becomes
    • Using external force for support - resistance bands, a partner or something
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Decreasing the height - the more horizontal or even inverted you are, the harder the exercise becomes
    • Adding resistance - weighted vest or backpack
    • Progressing to a harder variation/exercise