Exercise guide
Ring Arm Curl
- Intermediate
- Isolation
- Rep-based
- Shoulders
- Upper arms
The Ring Arm Curl is a bodyweight isolation exercise that leverages your body angle to provide constant tension on the biceps while demanding significant core stability. Unlike traditional curls, the suspension trainer requires constant micro-adjustments, leading to superior muscle fiber recruitment and increased time under tension.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the rings to approximately waist height and grasp them with an underhand (supinated) grip, palms facing up.
- Lean back until your arms are fully extended and your body forms a straight line from head to heels.
- Walk your feet forward to create an appropriate angle of resistance; the further forward your feet, the harder the exercise.
- Position your elbows high, roughly in line with your shoulders, and keep them there throughout the set.
How to do it
- Exhale and curl your hands toward your forehead by flexing the elbows, keeping your upper arms parallel to the floor.
- Squeeze your biceps forcefully at the top of the movement when your hands are near your temples.
- Inhale and slowly lower your body back to the starting position with a controlled 3-second eccentric phase.
- Maintain a rigid plank position, ensuring your hips do not sag or lead the movement.
Form checklist
- Keep elbows high and stationary; do not let them drop toward your torso.
- Maintain a neutral spine and engaged core to keep the body in a straight line.
- Keep palms fully supinated (facing you) to maximize bicep peak contraction.
- Avoid using momentum or 'kipping' with the hips to finish the rep.
Pro tips
- Imagine pulling your forehead toward the rings rather than pulling the rings to your face to ensure your elbows stay elevated.
- Focus on rotating your pinky fingers toward your outer shoulders at the top of the rep for maximum bicep shortening.
Make it harder
- Walk your feet further forward or elevate them on a bench to increase the percentage of body weight you are curling.
- Implement a '1-and-1/4' rep style by performing a full rep followed by a quarter-rep at the top to increase time under tension.
Frequently asked
- What muscles does the ring arm curl work?
- The ring arm curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the ring arm curl?
- The ring arm curl uses suspension trainer.
- Is the ring arm curl good for beginners?
- The ring arm curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.