Ring Arm Curl
Ring Arm Curl Exercise Description
The Ring Arm Curl is a bodyweight curl using suspension rings to train the elbow flexors with strict control. Primary movers are the biceps brachii, with assistance from the brachialis and brachioradialis; the forearm flexors support grip, while the scapular stabilizers help maintain shoulder position. You’ll lean back facing the anchor, use a supinated grip, and keep a rigid, neutral-spine plank as you flex only at the elbows. Keep the upper arms relatively fixed and the shoulders quiet to direct the work to the elbow flexors. Maintain light scapular retraction and depression to avoid shrugging and to keep the humeral head centered. Rings allow the hands to align comfortably so the wrists stay neutral throughout the motion. Adjust your body angle relative to the anchor to find a position that allows smooth control and full elbow extension without losing alignment.
- Muscle Groups: Biceps
- Target Muscles: Biceps Brachii - Short Head
- Assisting Muscles: Brachialis, Brachioradialis
- Stabilizing Muscles: Deltoid - Anterior, Flexor Digitorum Superficialis, Rectus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Rings
- Exercise Patterns: Pull
- Exercise Type: Strength, Suspension
- Functional Grouping: Elbow Flexors, Forearm Supinators
- Joint Involvement: Single-joint
- Muscle Location: Inner Bicep
- Movement Direction: Horizontal
- Muscle Position: Anterior
- Gender: Male
How To Do The Ring Arm Curl Exercise
‘- Set the rings securely and stand facing the anchor; grasp handles with palms up (supinated), wrists straight, thumbs around the handles.
– Walk feet forward and lean back until arms are straight in front of you; form a straight line from head to heels with a neutral spine and ribs stacked over pelvis.
– Set shoulders down and slightly back (scapular depression/retraction); keep elbows lifted in front of shoulders at about shoulder height.
– Initiate the curl by flexing the elbows only, bringing the rings toward your face while keeping upper arms nearly fixed.
– Keep wrists neutral, forearms aligned with the handles; avoid bending or twisting at the wrists.
– Do not let the elbows flare wide or drop behind the torso; keep shoulders relaxed and neck long.
– Maintain body tension—no hip sagging, arching, or rib flaring—as you approach the top.
– Lower under control by extending the elbows until arms are straight again without hyperextending, keeping posture and shoulder position unchanged.
Ring Arm Curl Tips
‘- Stand facing the anchor and grasp the rings with palms up, wrists straight, and thumbs wrapped around the handles before leaning back.
– Walk your feet forward and lean back until your arms are straight and your body forms a straight line from head to heels with a neutral spine and ribs stacked over your pelvis.
– Set and maintain light scapular depression and retraction so the shoulders stay down and slightly back throughout the movement.
– Keep your upper arms lifted in front of your shoulders at about shoulder height and nearly fixed as you curl.
– Initiate the curl by flexing only at the elbows, bringing the rings toward your face without letting the shoulders or torso move.
– Keep your wrists neutral with forearms aligned to the handles; avoid any bending or twisting at the wrists.
– Do not let your elbows flare wide or drop behind your torso to keep the focus on the elbow flexors.
– Maintain body tension so there is no hip sagging, arching, or rib flaring, and keep your shoulders relaxed with a long neck.
– Lower under control by extending the elbows until the arms are straight again without hyperextending, keeping posture and shoulder position unchanged.
– Adjust your body angle relative to the anchor so you can achieve smooth control and full elbow extension without losing alignment.
Ring Arm Curl Beginner Introduction
The Ring Arm Curl is a bodyweight curling movement performed on suspension rings, centered on strong, controlled bending of the elbows. It highlights the biceps as the main workers, with help from the forearms for both lifting and gripping the handles. Throughout the motion, the body forms a long, straight line—similar to a plank—while the arms pull the rings toward the face and then lengthen again. Most of the action happens at the elbows, while the upper arms hover in front of the shoulders and the shoulders themselves remain steady and relaxed.
Because the hands move freely on the rings, the wrists can stay in a comfortable, straight position as the palms face upward. The upper back and shoulders contribute by holding the shoulder joint in a stable, centered position instead of allowing it to shrug or drift. Adjusting how far the feet are placed under the anchor changes how much of the body’s weight is involved, allowing the lifter to find a challenging yet controlled range where the arms can fully straighten and bend without losing overall body organization.