Ring curl

A isolation exercise for the biceps, with help from the forearms. Equipment: gymnastic rings.

Orbit

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WorksBicepsForearms

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Lean back on the rings, palms up, arms straight.
Curl the rings to the forehead, elbows staying high
Lower slowly to straight arms

Muscles worked

Ring curl: 3D figure mid-rep with the biceps highlighted

Biceps · main
Forearms

Equipment

Gymnastic rings

Alternatives

Exercises that train the same main muscles. See all ring curl alternatives.

Barbell curlBarbell
Bodyweight bar curlSquat rack and Barbell
Cable curlCable machine
Close-grip barbell curlBarbell
Drag curlBarbell
Dumbbell curlDumbbells

More biceps exercises

Chin-upPull-up bar
EZ bar curlEZ curl bar
Hammer curlDumbbells
Incline dumbbell curlDumbbells and Adjustable bench
Kettlebell curlKettlebells
Band curlResistance bands

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