Kysero
Try for free

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.

View instructionsAll exercises
Back to all exercises

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.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationTRX Biceps CurlRelated variationBarbell Biceps Curl

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Curl to PressComparable substituteChin-UpComparable substituteReverse Grip Lat PulldownComparable substituteSeated Cable RowComparable substituteStanding Biceps CurlComparable substituteCable Standing One Arm Hammer Curl with Rope Attachment

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder