Ring Pelican Curl

Instructions for proper form

1. Start by adjusting the gymnastic rings so they are at a height that enables you to grip them while standing. Ensure they are stable and secure. 2. Stand in front of the rings, grasping them with a supinated grip (palms facing up) and your hands shoulder-width apart. 3. Engage your core and maintain a slight bend in your knees while keeping your feet flat on the ground. 4. Begin the movement by flexing your elbows to lift your body upward, pulling yourself towards the rings while keeping your body straight. 5. Control the movement as you lower your body back down until your arms are fully extended. 6. Repeat for the desired number of repetitions, focusing on slow and controlled movements to maximize muscle engagement.

Common mistakes to avoid

1. Using momentum to lift yourself rather than controlled movement. 2. Allowing your body to swing or arch your back excessively. 3. Failing to maintain a stable core throughout the exercise. 4. Not fully extending your arms at the bottom of the movement, which limits activation of the biceps.

Benefits

Specific benefits of the exercise

The Ring Pelican Curl primarily targets the biceps brachii, enhancing their strength and definition while also engaging stabilizer muscles through the instability of the rings.

Expected results and timeframe

With consistent training (2-3 times per week), you may see improvements in bicep strength and definition within 4-6 weeks, as well as enhanced control and stability in your upper body strength..

Who this exercise is best for

This exercise is ideal for advanced athletes and individuals looking to build bicep strength and muscle control, particularly those who are familiar with gymnastic movements and calisthenics training.

Scientific studies supporting its effectiveness

Research on resistance training suggests that compound movements like those performed using rings can lead to greater muscle engagement and development due to the increased stabilization required (Kraemer et al., 2017).

Variations

Beginner modifications

For beginners, consider using a lower ring height or performing the Pelican Curl with an assisted band or by doing a static hold at the top of the movement to build strength gradually.

Advanced progressions

Advanced progressions include adding weights or performing the exercise in a more challenging position, such as feet elevated or using a one-arm variation for increased difficulty.

Integrations

Complementary exercises

Complementary exercises include pull-ups, chin-ups, and other bicep-focused activities such as dumbbell curls and hammer curls to ensure balanced arm development.

Super set recommendations

Consider superseting the Ring Pelican Curl with tricep dips or close-grip push-ups to target opposing muscle groups effectively.

Sample workout routines

Sample workout routine: 1. Ring Pelican Curl: 3 sets of 8-12 reps, 2. Pull-Ups: 3 sets of 6-10 reps, 3. Tricep Dips: 3 sets of 10-15 reps, 4. Core Work (Planks or Hanging Leg Raises): 3 sets of 30-60 seconds.

Exercise combinations

Combine Ring Pelican Curls with other upper body ring exercises like Ring Rows and Ring Push-Ups for a comprehensive upper body workout focusing on functional strength.

Best time to do this exercise in your workout

The Ring Pelican Curl is best performed in the middle of your workout after your warm-up and primary strength exercises, as it effectively targets the biceps while allowing for maximum muscle recruitment.