Build LARGE Biceps with Gymnastic Rings | How to RING BICEP CURL

Hey guys welcome back, in this video I'll be going over the Ring bicep curl. This is easily one of the most effective BW isolation exercises to build large and strong biceps. Hope you guys enjoy the video and thanks for watching!
Wooden Gymnastic Rings (affiliate link) - www.amazon.com/gp/product/B01...
0:00 Intro
0:32 Overview
0:56 Benefits
1:25 Ring Placement
1:30 Form
2:14 Common Mistakes
2:54 Tips & Progressions
Music - ThatKidGoran
Instagram - bodyweight_process

[@marlonmcdonaldproject600]

Probably the best video I’ve seen with explaining this particular exercise, on rings. Cheers bro 💪🏽 good job!

[@BodyweightProcess]

Much appreciated man 🙏🏻 Glad it could help you out thank you for watching!

[@marlonmcdonaldproject600]

@@BodyweightProcess No worries bro! 🤙🏽

[@sceyloplayz2179]

All I knew before watching this video was that Gymnasts grow their huge biceps predominantly with ring exercises. I was looking for such an exercise, but a variation a beginner like me can perform. Thanks a lot for this short, perfectly explained, visually easy to follow video. I don't need to watch another video after yours👍🏼

[@Soldierstone23]

Ring bicep curls are my favorite! One of the few bicep workouts that I’ve actually experienced growth and improvement in

[@BodyweightProcess]

Love to hear that, thanks for watching!

[@RHIME_]

The ring bicep curl has been one of the most challenging ring workouts for me due to a wrist injury. I now know why. I always had a death drip on the rings rather than letting them glide like you suggested on this video! This was a huge help. Hoping to see a pelican curl video next! Thanks BWP!

[@BodyweightProcess]

Awesome man love hearing that, pelican curl will definitely be addressed in the future. Thanks for watching! 💯

[@angelpeep4888]

Absolutely class video, just what I needed!

[@DrJayxxx]

Exactly what I needed !

[@semikolondev]

Fantastic bicep destroyer! Thanks

[@14dayztimeap8]

Great. I have moved towards gymnastic ring workouts after spending one year after pure calisthenics. Hope some gains now.

[@BodyweightProcess]

Awesome man sounds like you’ll have a well developed base. I have two ring routines on my channel if you find that they can suit your training 💯

[@iSwearToCod]

ty i’m hyped to start doing this

[@BodyweightProcess]

Excited for you my friend, enjoy the process thanks for watching 💯

[@jayzruuu4418]

I was having a problem having to choose between a dumbbell or a gymnastic ring, im glad i made the right choice with choosing the ring instead.

[@BodyweightProcess]

I always say rings are a gym for your upper body and once you learn how to apply them towards your goals there are no limits. Dumbbells are also an awesome complementary item to have down the line as well, thanks for watching!

[@Reggie1408]

Love your videos!

[@BodyweightProcess]

Thank you!

[@joshuavirtuoso8129]

Great video explanation, banger content

[@BodyweightProcess]

Much appreciated, thank you 💯

[@fishfish526]

Saw another comment referencing the pelican curl, But could you also do a video on the Pelican Curl please :)

[@BodyweightProcess]

Once my tendonitis is fully healed I’ll definitely get a video done on pelican curls

[@fishfish526]

@@BodyweightProcess Oh thanks so much, GL sir hope the recovery goes well :)

[@AngusPearson]

Would love to know how to work up to them, I don’t think I’ve got the strength and shoulder mobility (at at least they hurt and feel bad)

[@fishfish526]

@@AngusPearson A great channel for general calisthenics and mobility is Tom Merrick, he has a few shoulder flexibility routines. I've never tried these ones before but I've tried his other full body routines and they're great. Worth a try.

[@cesarnunez8802]

Thanks I can't perform the exercise correctly and there is not a useful video yet

[@yoram9692]

good concise video thank you

[@BodyweightProcess]

Appreciate that and glad it could help thanks for watching 💯

[@akshatmehra3951]

Solid video 👏🏽👏🏽

[@BodyweightProcess]

Appreciate it thank you!

[@pmofl]

ok you're pretty good at this stuff can you make a layup tho

[@1konservator]

Super man! Best tutorial.

[@BodyweightProcess]

Thanks my friend! 🙏🏻

[@1konservator]

@@BodyweightProcess thanks for all your video!

[@AbhishekSingh-kv9ud]

First 💪🏾

[@lucamaltempo723]

gj man

[@Athletic-and-Minimalist]

What do you think about ring pelican curls to train your biceps? They're very tough, so for now I'm only doing the eccentric portion.

[@BodyweightProcess]

I’ve personally enjoyed them and I think they’re great for bicep development, but it’s a tricky one for most people and can be difficult for those with shoulder mobility restrictions. Also those who try to force out pelican curls (concentric&eccentric) at a high intensity and are not prepared for it will most likely end up getting injured. With a gradual approach to them they are effective and rewarding. Continue to work the eccentric portion while improving overall shoulder mobility (especially into shoulder extension) a good warm up/strengthen exercise -> skin the cats 👍🏼

[@proudmisfit4405]

awesome. please do one for tricep extensions

[@BodyweightProcess]

that’s probably going to be the next one of the series 💪 thanks for watching !

[@repmaster9232]

EXTREEEEMELY GOOD MONEY CHAMP.💪🏿🏆💪🏿🏆💪🏿🏆💪🏿

[@BodyweightProcess]

Much love thanks for watching ! 💯

[@michaelchristie4756]

Hey man I was wondering how would you do the feet elevated version of the body weight bicep curl? Do you need to get better at pelican curls? Not much tutorials on the feet elevated version of the exercise

[@BodyweightProcess]

It’s all a matter of progressing to that intensity and applying the same form cues (hips extended, arms perpendicular to body, etc.) Nothing really changes except the difficulty and feet elevated BW bicep curls are tough. I wouldn’t say pelican curls are necessary in order to do that, but their great at training the biceps moving into a lengthened position. If you’re strong enough for feet elevated BW Bicep curls, but can only bust out 1-3 reps you could go for more sets less reps if you want to continue improving them without struggling excessively. Hope this helps thanks for watching!

[@michaelchristie4756]

@@BodyweightProcess yea thx man appreciate it. I can’t do any lol. I just wanna do one. I always thought they were cool looking to do and I’ve even done the one arm variations too at almost parallel to the ground.

[@michaelchristie4756]

@@BodyweightProcess also, I love your videos man. You helped me a lot on my calisthenics journey. Thank you for everything you do! Keep it up!

[@Soldierstone23]

Day 1: of asking for a The Pelican Curl video

[@cboi208]

Man I really need to train with you

[@BodyweightProcess]

At some point in the near future I plan on setting up 1 on 1 online training , dm me on insta @bodyweight_process so I can contact you when it’s up and see if you’re interested 👍🏼 Thanks for watching!

[@awesomeguy3211]

Can I keep my hands neutral with these?

[@BodyweightProcess]

That’s going to be tough with rings. I’m sure it’s possible, but probably not worth the effort. It can be complicated since you’ll most likely lose that gliding effect and end up struggling just to get reps in with good form. Hands supinated is one of the actions of the biceps (3 actions of biceps -> shoulder flex. Elbow flex. Forearm supination) which makes supinated grip superior here when performing the curls. I personally would not recommend neutral ring bicep curls. At that point I’d much rather use dumbbells with a neutral position, especially if the supinated position is painful on your wrists.

[@awesomeguy3211]

@@BodyweightProcess I see what you mean after trying out both grips. The main reason I wanted to do it neutral is so that I could hit the brachiallis(idk if that's how it's spelt lol) but I guess dumbbells would probably work best in that regard then

[@BodyweightProcess]

@@awesomeguy3211 ahh, you could also perform other pulling exercises with a neutral grip to target the brachioradialis. Rows (single arm rows as well) with a neutral grip & Nuetral grip pull ups with controlled eccentrics can work very well. Also can never go wrong with accessory work using dumbbells.

[@awesomeguy3211]

@@BodyweightProcess yea true since I keep all my other pulls with a neutral grip I think I'll just work stick to these with a supinated grip as you said. Thanks for the help bro and keep the good videos coming!!

[@CoversWithCare]

I've never peed in those bushes

[@ichnichdu123yuki6]

Your Form is not perfect. You should position your Body in a straight Line and not in a Bow like that. Could lead to spine injury.