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Ring Bicep Curl Focus

Get ready to challenge your biceps like never before — the rings add an unstable twist that makes every curl twice as effective. You'll finish with a serious pump and noticeably stronger, more stable arms!

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Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 30s, 30s

2

Band Pull Apart

2 sets × 15 reps, 15 reps

3

Dead Hang

2 sets × 20s, 20s

Row Progression

Progressive exercise

Main Workout

1

Ring Curl - Rings

4 sets × 10 reps, 10 reps, 10 reps, 10 reps

Pullup Progression

Progressive exercise

3 circuits
1

Ring Curl - Rings

1 set × 8 reps

2

Ring Curl - Rings

1 set × 8 reps

1

Ring Curl - Rings

3 sets × 12 reps, 12 reps, 12 reps

2

Flexed Arm Hang - Pull Up Bar

3 sets × 20s, 20s, 20s

Cool Down

1

Bicep Wall Stretch - Body Only

1 set × 40s

2

Cross Body Shoulder Stretch

1 set × 30s

3

Wrist Flexor Stretch

1 set × 30s

4

Wrist Extensor Stretch

1 set × 30s

Ring Bicep Curl Focus - Bodyweight Fitness | Bodyweight Fitness