Train Your Biceps with Rings: Calisthenics Workout Guide

Unlock the power of gymnastics ring training with these bicep-focused exercises. Build strength, control, and muscle definition with our calisthenics and street workout guide.

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Sep 18, 20240 comments

Introduction

Building strong, defined biceps doesn’t have to rely on heavy weights or traditional gym equipment. Rings, a cornerstone of calisthenics and functional training, provide an incredible way to target your biceps while also enhancing your overall muscle control, stability, and functional strength. The unique instability of rings means your muscles have to work harder to maintain balance, leading to greater engagement and growth.

Whether you’re just getting started with rings or are already experienced, this workout guide will help you effectively target your biceps using some of the most powerful ring exercises. Let’s dive into five essential exercises that will not only pump up your arms but also improve your overall upper body strength.

1. Ring Bicep Curls

Target Muscles: Biceps, Forearms

If you're looking to isolate your biceps and really feel the burn, ring bicep curls are your go-to exercise. This move directly targets your biceps, with the added challenge of keeping the rings stable, which engages your forearms as well.

How to Perform:

Start by adjusting the rings to about waist height.
Stand facing the rings with a supinated grip (palms facing up).
Lean back slightly while keeping your body straight, arms fully extended in front of you.
Curl the rings toward your shoulders, focusing on squeezing your biceps, and keep your upper arms stationary.
Hold the contraction for a moment at the top, then slowly lower back to the starting position.

Tip: Keep your movements slow and controlled, particularly on the way down, to maximize muscle engagement and growth. Avoid using momentum to lift the rings.

2. Ring Support Hold

Target Muscles: Biceps, Shoulders, Core

The ring support hold might look simple, but it’s a powerhouse exercise for building straight arm strength, much like what you see in gymnasts. Holding yourself steady on the rings requires a significant amount of bicep and shoulder strength, making it an excellent addition to your routine.

How to Perform:

Adjust the rings to a height where you can hold them with straight arms without your feet touching the ground.
Grip the rings and press down to lift your body into a support position, with your arms fully extended and shoulders engaged.
Keep your body straight and avoid sinking into your shoulders.
Hold this position as long as you can, maintaining control and stability.

Tip: Focus on keeping your arms fully extended and engage your core to prevent any swaying. Over time, increase the duration of your hold to build more strength.

3. Ring Chin-Ups

Target Muscles: Biceps, Back, Forearms

Ring chin-ups are a fantastic compound movement that not only hits your biceps hard but also works your back and forearms. The instability of the rings adds an extra layer of difficulty, making this exercise more challenging and rewarding than traditional chin-ups.

How to Perform:

Set the rings so they hang above your head.
Grip the rings with a supinated grip, keeping your palms facing you.
Hang from the rings with a straight body, feet off the ground.
Pull yourself up until your chin is above the rings, focusing on using your biceps and back muscles.
Lower yourself back down slowly and with control.

Tip: Engage your core throughout the movement to avoid swinging. Aim for a full range of motion to ensure maximum bicep activation.

You are looking for even more exercises for your workout with rings? Make sure to check out our YouTube video with 31 exercises on workout rings:

4. (One-Arm) Hold at the Top

Target Muscles: Biceps, Forearms, Shoulders

Holding at the top of a chin-up or pull-up is an incredibly effective isometric exercise that maximizes muscle contraction. When done with one arm, it becomes even more challenging, pushing your biceps to their limits and significantly increasing muscle endurance.

How to Perform:

Begin by performing a chin-up on the rings.
Once your chin is above the rings, shift the majority of your weight to one arm while maintaining your position.
Hold this position for as long as possible, keeping your core tight and body stable.
Slowly lower yourself back down after the hold, and switch arms on the next repetition.

Tip: This exercise is intense, so start with short holds and gradually increase the duration as your strength improves. It’s okay to use a slight bend in your non-holding arm for support if you’re just starting out.

5. Ring Bicep Rows

Target Muscles: Biceps, Back, Core

Ring bicep rows are an excellent exercise for targeting your biceps while also engaging your back and core muscles. This movement helps build pulling strength and improves upper body control.

How to Perform:

Set the rings to hang at about waist height.
Stand facing the rings with an underhand grip (palms facing up).
Lean back, extending your arms fully, and keep your body in a straight line from head to heels.
Pull yourself up towards the rings by bending your elbows, squeezing your biceps and back at the top.
Lower yourself back down in a controlled manner to the starting position.

Tip: Keep your body straight and avoid letting your hips sag. Focus on the squeeze at the top of the movement for maximum bicep engagement.

Pro Tip:

Ring training is all about mastering control. The instability of rings forces your muscles to work without stability of bars or machines, which means every movement should be performed deliberately and with full attention to form.

Whether you're holding a position or moving through a range of motion, focus on keeping your body stable and your core engaged. As you progress, try experimenting with different ring heights or adding explosive elements to your training to challenge your muscles even further. Rings are the best tool for beginners, intermediates and professionals in calisthenics.

Conclusion:

Training your biceps with rings is not just about building muscle - it’s about developing strength, stability, and control. By incorporating these exercises into your routine, you’ll not only see your biceps grow stronger and more defined, but you’ll also enhance your overall upper body strength and coordination. Rings offer endless possibilities for progression, so keep challenging yourself and enjoy the journey.

Make sure to equip yourself with high-quality rings by GORNATION and more calisthenics equipment to maximize your training sessions. Stay focused, stay committed, and watch your biceps transform with each workout!