Step by step instructions, muscle activation and variants for the Ring Arm Curl.
A bodyweight biceps exercise using gymnastic rings where you lean back at an angle and curl your entire body upward by bending your elbows. The instability of the rings adds a stabilization challenge compared to a standard barbell or dumbbell curl.
The Ring Arm Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
