The Ring Pelican Bicep Curl

How to do the exercise

The Ring Pelican Bicep Curl is a powerful calisthenics exercise to isolate and strengthen your biceps while also improving shoulder mobility and stability. It’s an advanced bodyweight curl that challenges control and range of motion. Here’s how to perform it correctly:

1. Starting Position

Set the rings to hang between chest and stomach height. Stand between them and grip firmly. Let your body move in front of the rings while your arms extend straight behind you. Keep your chest open and core engaged.

2. Lowering Phase

Lean forward under control until your arms are fully extended behind your body. Your body should remain tight and stable with your elbows close to your torso. Avoid arching your lower back or letting the rings drift outward.

3. Curling Back

Engage your biceps and pull yourself back toward the starting position. Focus on bringing your hands back in a curling motion while keeping your elbows tucked close to the body. Squeeze your biceps hard at the top of the movement.

4. Reset and Repeat

Return to the starting position with full control, maintaining constant tension in your arms. Perform the desired number of reps, prioritizing clean form over quantity to maximize results and prevent shoulder strain.

Recommended Equipment for Ring Pelican Bicep Curl

Pull Up Station - For maximum stability and safe progress in Pull Ups, Dips, and Muscle Ups.

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Workout Rings - For functional training anywhere thanks to easy setup and portability.

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Liquid Chalk – For grip and security during the exercise.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The Ring Pelican Bicep Curl offers unique advantages for strength and muscle building:

• Targets the biceps through a full stretch and strong contraction

• Improves shoulder mobility and control in extended positions

• Enhances grip strength and forearm activation

• Provides a challenging bodyweight alternative to dumbbell curls

This makes the exercise valuable for athletes seeking advanced calisthenics strength, muscle definition, and joint resilience.

Main muscles used

The Ring Pelican Bicep Curl primarily targets:

• Biceps brachii

• Brachialis and brachioradialis

• Forearm muscles (for grip and stability)

• Shoulders and core (for control and posture)

Thanks to its unique range of motion, this exercise builds not only muscle size but also tendon strength and functional pulling power.

If you’re looking for other ring exercises, check out our Youtube video:

Mistakes to avoid

Common mistakes when performing the Ring Pelican Bicep Curl include:

• Elbows flaring out: Keep them tight to maximize biceps tension and avoid shoulder stress.

• Overarching the lower back: Engage your core to maintain stability and protect your spine.

• Not controlling the eccentric phase: Lower slowly to maximize muscle engagement and tendon strengthening.

• Using momentum: Avoid swinging; focus on strict curling form.

• Grip too loose: Secure grip is essential for safety and effectiveness.

Progress by controlling the movement tempo, increasing time under tension, and gradually experimenting with deeper ranges of motion.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

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Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!