Step by step instructions, muscle activation and variants for the Ring One Arm Biceps Curl.
The Ring One Arm Biceps Curl is an advanced unilateral pulling exercise using a single gymnastic ring. With your body inclined away from the ring, you curl your body upward by flexing the elbow of the working arm, demanding significant biceps strength and grip stability.
The Ring One Arm Biceps 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.
