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This Bodyweight Curl Hits Your Biceps Differently — Key Takeaways

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This Bodyweight Curl Hits Your Biceps Differently

Daniel Vadnal4mSep 11, 2026

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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.

Key takeaways

Pelican curl combines shoulder extension mobility with a bicep curl, targeting the long head

Pelican curl combines shoulder extension mobility with a bicep curl, targeting the long head

  • Arms sweep behind body into deep shoulder extension, stretching pecs while curling
  • Chest stays upright, elbows lock straight at bottom to maximize bicep stretch before curling back to push-up

Regress the pelican curl by stepping forward or using shorter ring straps to unlock full ROM

Regress the pelican curl by stepping forward or using shorter ring straps to unlock full ROM

  • Most people ego-lift by choosing too-hard a setup and cutting range of motion short
  • Adjusting incline angle or strap length lets you achieve full stretch and squeeze instead

Use a 6-second eccentric-only pelican curl (from push-up down) to build toward full ROM reps

Use a 6-second eccentric-only pelican curl (from push-up down) to build toward full ROM reps

  • Slow lowering builds strength in reverse, eventually unlocking full range concentric reps
  • Creates high muscle damage and mechanical tension, driving muscle growth but causing significant DOMS 1-2 days later

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In this video

  1. 1mIntroducing the Pelican Curl
  2. 1mProper Form and Posture
  3. 1mFull Range of Motion and Common Mistakes
  4. 2mPatience and Joint Safety
  5. 3mEccentric Progression for Beginners
  6. 4mVersatility of Rings and Program Plug

“This is a humbling movement. It looks much easier than it actually is.”

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