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How I Train Biceps With Ring Curls — Key Takeaways

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How I Train Biceps With Ring Curls

Daniel Vadnal4mSep 13, 2026

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Ring curls match preacher curls for building the short biceps head when you keep a rigid body, explosive concentric, slow negative, and push to full range-of-motion failure.

Key takeaways

Ring curls replace preacher curls: arms stay in front of body to bias the short biceps head

Ring curls replace preacher curls: arms stay in front of body to bias the short biceps head

  • Arms-in-front positioning targets the short head, making rings a direct substitute for preacher curls
  • Rigid plank posture with glutes and abs braced isolates biceps; avoid kipping or momentum

Adjust ring height and body angle to progress load, not added weight

Adjust ring height and body angle to progress load, not added weight

  • Higher ring setup (stomach height) makes curls easier for beginners
  • Moving feet back toward horizontal increases bodyweight resistance on biceps

Ring curls allow free wrist rotation, eliminating fixed supination joint stress from barbells

Ring curls allow free wrist rotation, eliminating fixed supination joint stress from barbells

  • Barbell curls lock wrists in supination and can beat up joints and tendons over time
  • Rings let wrists move through pronation/supination for pain-free contraction

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In this video

  1. 1mRing Curl Overview and Form
  2. 1mTempo and Intensity
  3. 1mProgression by Ring Height and Inclination
  4. 3mUnilateral Training for Symmetry

“The ring curl, it only works if you work.”

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Add ring curls to your calisthenics routine — combining shoulder flexion with elbow flexion maximizes bicep contraction and targets the short head for increased arm width.

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Pair incline dumbbell curls (45–60° bench angle) with EZ-bar preacher curls to bias long-head and short-head biceps respectively, covering both stretch and contraction ranges.

Preacher Curls For Bigger Biceps

Start every preacher curl set with your weaker arm to maximize focus and correct side-to-side size imbalances.

This Bodyweight Curl Hits Your Biceps Differently

Perform the Pelican curl on rings with arms behind the body, elbows locked straight at the bottom for a full bicep stretch, chest upright, and control the tempo — using an eccentric-only version (6-second lowering from a push-up) as a progression if you can't yet manage full range of motion.