Ring Alternate Reverse Curl

Muscles worked

Setup

1. Adjust the rings so the bottom of the straps are at mid-calf height.
2. Lie on your back and place your heels firmly in the center of the ring straps.
3. Extend your arms out to your sides at a 45-degree angle with palms down for stability.
4. Lift your hips off the ground until your body forms a straight line from shoulders to heels.

How to do it

1. Exhale and pull one heel toward your glutes by flexing the knee, keeping the other leg perfectly straight and hips high.
2. Inhale and slowly extend the leg back to the starting position with a controlled 2-second tempo.
3. Immediately repeat the movement with the opposite leg, alternating sides each rep.
4. Maintain a constant bridge position throughout the entire set without letting your glutes touch the floor.

Form checklist

• Keep your hips fully extended and level; do not let them sag or tilt as you switch legs.
• Drive your heels down into the straps throughout the entire range of motion to maintain tension.
• Keep your core braced and ribs tucked to prevent excessive arching in the lower back.
• Ensure the non-working leg remains locked out and stable while the other curls.

Pro tips

• Focus on the mind-muscle connection by imagining you are scraping your heel toward your glutes against heavy resistance.
• To increase oblique engagement, minimize the downward pressure through your hands and use your core to prevent hip rotation.

Make it harder

• Cross your arms over your chest to remove the stability provided by the floor, forcing the core to work harder.
• Perform a 'hip bridge' at the peak of each curl, driving the hips higher toward the ceiling as the heel comes in.

Frequently asked

What muscles does the ring alternate reverse curl work?

The ring alternate reverse curl primarily targets the biceps, forearms, and grip muscles, and also works the abs, erector spinae, glutes, hamstrings, and obliques as secondary muscles.

What equipment do you need for the ring alternate reverse curl?

The ring alternate reverse curl uses suspension trainer.

Is the ring alternate reverse curl good for beginners?

The ring alternate reverse curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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• Jumping Pull-UpIntermediate · biceps, deltoids, forearms, and lats
• Side Step PulldownIntermediate · biceps, forearms, and lats
• Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius