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Biceps · Intermediate

Ring One Arm Biceps Curl

Accessory drill that develops controlled strength in the target muscles using gymnastic rings, with emphasis on the biceps.

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Exercise overview

Training details

BicepsForearmsCore

Equipment

Gymnastic Rings

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Grip the suspension ring with one hand, keeping your palm facing up.
  2. 02Step back to put tension on the suspension system.
  3. 03With a controlled motion, pull your hand towards your shoulder, squeezing your biceps.
  4. 04Lower back to starting position with control.
  5. 05Repeat for the prescribed repetitions, then switch arms.

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