Ring Curl

What is Ring Curl:

The Ring Curl is a bodyweight biceps isolation exercise using gymnastic rings working the elbows flexors, the biceps brachii in particular. It involves pulling yourself up solely through elbow flexion, working the brachialis, biceps brachii, and brachioradialis, with the rings usually positioned around shoulder height. Using gymnastic rings offers great training flexibility, allowing you to replicate bicep exercises using free weights and machines and isolate the biceps.

Key Benefits:

  • Biceps Isolation: One of the very few ways to train the biceps brachii in isolation in bodyweight training.
  • Size and Strength: Targets the elbow flexors, especially the biceps brachii, when performed with a supinated grip, promoting muscle growth and strength improvement.
  • Enhanced Forearm Strength: Strengthens the muscles in your forearms, improving grip strength and overall hand function.
  • Core Activation: Requires core engagement to maintain stability and control throughout the movement, contributing to core strength and stability.
  • Functional Strength: Improves grip strength, scapula and core stability, and overall fitness, translating to improved performance in daily activities and sports.
  • Versatile and Scalable: This can be performed in a slightly slanted vertical position to a more horizontal position up to an inverted position, making it adaptable for all fitness levels.

Variations:

  • Pelican Curl: An advanced bodyweight biceps isolation exercise using gymnastic rings where you pull yourself upwards through mostly elbow flexion, starting with your arms behind your back while maintaining a straight body line, challenging your elbow flexors, core, and shoulder mobility.
  • Neutral Grip Ring Curl: Performing the ring curl with a neutral grip (palms facing each other), engaging the brachioradialis more by putting the biceps at a mechanical disadvantage.
  • Pronated Grip Ring Curl: Performing the ring curl with a pronated grip (overhand grip), engaging the brachioradialis even more.

How to perform Ring Curls:

  • Set Up: Set up the gymnastic rings around a height where you can properly perform the movement and shoulder width apart.
  • Starting Position: Grip the rings with a supinated grip (underhand grip) and arms fully extended, and position yourself below the rings appropriately. Maintain core engagement and scapular depression with slight retraction.
  • Execution: Initiate the movement by flexing your elbows as much as you can while maintaining overall body stability. Hold the end position briefly, then return to the starting position with control.
  • Repetition: Repeat the movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position or as you return to the starting position.
  • Exhale: Exhale at the top/end position.
  • Rings Height: Choose a ring height where you can properly perform the movement within your target rep range, like 4-8 reps, just like how it is with other exercises.
  • Only Elbow Flexion: Try to limit and avoid unnecessary movements, like shoulder flexion, and do only elbow flexion.
  • Feet Width: The role of your lower body is to support your body weight and provide stability. This makes it more natural to spread out your legs as needed instead of keeping them together. Feel free to do what you think and feel is best for your performance.
  • Straight or Bent Legs: Feel free to choose between doing the exercise with extended legs or bent legs. It depends on your setup and preference. Use whatever to your advantage.
  • Shoulder Rotation: Maintain shoulder external rotation for better stability throughout the exercise.
  • Grip: Put the gymnastic rings around the middle of your palm near the base of your four fingers and grip them tightly. As you grip it, maintain a slight wrist flexion to engage your forearm muscles better and improve your grip.
  • Neutral Spine: Maintain a neutral spine throughout the movement to maintain optimal performance.
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    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 - weight vest or backpack
    • Progressing to a harder variation/exercise