Ring One Arm Biceps Curl

Muscles worked

Setup

1. Set one ring to approximately waist height and grasp it with a firm underhand (supinated) grip.
2. Lean back until the strap is taut, extending your arm fully in front of you at shoulder height.
3. Position your feet in a staggered stance for stability or parallel for a greater core challenge.
4. Keep your non-working arm at your side or across your chest to maintain balance and prevent torso rotation.

How to do it

1. Exhale and curl your hand toward your forehead by flexing the elbow, keeping the upper arm parallel to the floor throughout the movement.
2. Squeeze your bicep forcefully at the top of the movement for a one-second pause.
3. Inhale and slowly lower your body back to the starting position using a controlled 3-second eccentric tempo.
4. Complete the desired number of repetitions on one arm before switching to the other side.

Form checklist

• Keep your elbow high and fixed in space; do not let it drop toward your ribs during the curl.
• Maintain a straight line from your head to your heels, avoiding any sagging or arching at the hips.
• Ensure the movement occurs strictly at the elbow joint without using momentum from the shoulders or torso.
• Keep your wrist neutral or slightly flexed to focus the tension on the biceps rather than the forearm.

Pro tips

• Actively rotate your pinky finger toward your shoulder at the peak of the contraction to maximize bicep supination.
• Focus on pulling your forehead toward the ring rather than pulling the ring to your face to maintain better mechanical tension.

Make it harder

• Move your feet closer to the anchor point to increase the body angle and the percentage of body weight being lifted.
• Perform the exercise while standing on the leg opposite to the working arm to significantly increase the demand on your cross-body stabilizers.

Frequently asked

What muscles does the ring one arm biceps curl work?

The ring one arm biceps curl primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the ring one arm biceps curl?

The ring one arm biceps curl uses suspension trainer.

Is the ring one arm biceps curl good for beginners?

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

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Arms Stretch On A SupportBeginner · biceps, deltoids, and pectorals
• Band 45 Degrees Biceps CurlBeginner · biceps
• Band 45 Degrees One Arm Biceps CurlBeginner · biceps