My Mates Do Gymnastic Ring Bicep Curls Like This…

Ring bicep curls hit your biceps while engaging stabilisers in your shoulders, arms & core. For best results, set rings at chest height, aim for 8-12 reps at a 4-1-2-0 tempo, and stick to 3-5 sets based on skill level. Rest between sets (60s for beginners, 50s intermediate, 40s advanced).

Jump to:

1. Why gymnastic ring bicep curls are worth it
2. Setting up for gymnastic ring bicep curls
3. Gymnastic ring bicep curls execution & tempo
4. Reps, sets & rest
5. Gymnastic ring bicep curls pull day routine
6. Progressions for gymnastic ring bicep curls
7. Simple & effective training schedule
8. Gymnastic ring bicep curls final thoughts…

Why gymnastic ring bicep curls are worth it

Let's get one thing straight—gymnastic rings aren't just some fancy equipment for pros. They bring real strength gains to the table.

Not only will they build your biceps, but they’ll also fire up those stabilisers in your shoulders, core, and arms.

There’s a rawness to them. You feel every muscle working, every inch of tension, and they won’t let you slack off.

They’re humbling, in a good way.

Setting up for gymnastic ring bicep curls

Ring Height: Start at chest height.
Foot Position: Your feet should be hip-width, slightly forward of the rings.

Gymnastic ring bicep curls execution & tempo

👊 Grip the rings

Grab the rings with your palms up and arms extended in front.

💪 Curl up

Pull the rings toward your face by bending the elbows.

Go for a steady 4-1-2-0 tempo (4 seconds up, 1-second hold at the top, 2 seconds lowering back, no pause at the bottom).

👇 Control the descent

Lower back to starting position. Focus on keeping the movement smooth, with time under tension.

Reps, sets & rest

Reps

Always aim for 8-12.

If 12 feels easy, it’s time to lower the rings, bring your feet closer, or chuck on a weight vest.

Sets

• Beginners do 3
• Intermediates go for 4
• Advanced aim for 5

Rest

• Beginners rest 60 seconds
• Intermediates rest 50
• Advanced get just 40 seconds

Gymnastic ring bicep curls pull day routine

Integrate ring bicep curls into a full pull day session. This layout should get you feeling solid all over.

Progressions for gymnastic ring bicep curls

Ready to make it harder? Here’s how you know it’s time: if you can bang out 12 reps without breaking form.

🏗️ Lower the rings

A lower setup means lifting more body weight.

🐾 Bring feet under the rings

Shift more weight onto your arms.

🦺 Weighted vest

Add weight, or better yet, try elevating your feet.

Simple & effective training schedule

Stick with a “push, pull, legs” routine for balanced training & solid recovery.

For abs, add them to your workouts every other day (Sunday, Tuesday, and Thursday).

No need to go crazy—add two ab exercises to the end of your usual push, pull, or leg day.

Sunday is dedicated to abs alone, keeping you sharp without burning out. So your main muscle groups rest while you’re not left with no training for the day.

Gymnastic ring bicep curls final thoughts…

Rings make you rethink “strength.”

They’re raw and challenging, and damn, do they build you up if you put in the work.

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