Ring Curl

What is Ring Curl:

The Ring Curl is a bodyweight biceps isolation exercise using gymnastic rings, targeting primarily the biceps, along with forearms and shoulder stabilizers. It involves pulling yourself up while gripping the rings, focusing solely on elbow flexion. The rings are usually positioned overhead or at shoulder height. This exercise offers a unique challenge due to its instability, requiring greater muscle activation and coordination for effective execution.

Key Benefits:

  • Improved Bicep Strength and Development: The ring curl effectively targets the biceps brachii, the primary muscle responsible for flexing your elbow. This exercise helps build bicep strength and definition, contributing to a more developed upper body appearance.
  • Enhanced Forearm Strength and Grip: The ring curl challenges your grip strength due to the unstable nature of the rings. This strengthens the muscles in your forearms, improving grip strength and overall hand function.
  • Increased Core Engagement: Maintaining a stable body position throughout the ring curl requires core activation. This strengthens your core muscles, improving overall balance and stability.
  • Versatile and Challenging: Ring curls offer a diverse training experience compared to traditional bicep curls. The instability element adds a new challenge, requiring greater coordination and control.

Variations:

  • Pelican Curl: This unique bicep curl variation begins with a false or supinated grip on gymnastic rings behind your back. You then pull yourself upwards while maintaining a straight body line, challenging your biceps, core stability, and shoulder strength simultaneously.
  • Neutral Grip Ring Curl: Perform the exercise with your palms facing inwards, targeting the brachialis and brachioradialis more.
  • Pronated Grip Ring Curl: Perform the exercise with your palms facing outside, targeting the brachioradialis even more.

How to perform Ring Curls:

  • Starting Position: Grasp the gymnastic rings with an underhand grip (palms facing upwards). Your arms should be fully extended with your body hanging straight below the rings. Engage your core and keep your legs slightly bent for stability.
  • Execution: Initiate the movement by flexing your elbows, pulling your body upwards towards the rings. Squeeze your biceps at the top of the movement, then slowly lower yourself back to the starting position.
  • Repetition: Repeat for the desired number of repetitions, maintaining control and proper form 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.
  • Intensity Adjustment: Gradually increase the intensity by adjusting the height of the rings.
  • Scapular Engagement: Maintain scapular depression and a bit of protraction throughout the movement, also engaging the lats for stability.
  • Neutral Spine: Maintain a neutral spine throughout the movement to prevent strain on your lower back. This means avoiding any excessive arching or rounding of your spine, keeping it in a straight line from head to toe.
    •

    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
    • 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 you are, the harder the exercise becomes
    • Adding resistance - weighted vest or backpack
    • Progressing to a harder variation/exercise