Pelican Curl

Technique

How to perform Pelican Curl

1. Set the rings at roughly hip height and stand between them facing away from the anchor, then reach back to grasp each ring with a supinated grip (palms up) so your arms extend behind you.
2. Step forward until the straps are taut and lean your body weight into the rings, forming a straight line from head to heels with glutes squeezed, ribs down, and shoulders gently depressed and retracted.
3. Keeping your body rigid and your shoulders extended behind you, inhale as you “fall” forward under control.
4. Let the elbows straighten as your chest drifts ahead of your hands, feeling a deep stretch across the biceps and front of the shoulders.
5. Without letting the shoulders roll forward, exhale and curl yourself back by powerfully flexing the elbows while maintaining that shoulder extension, bringing the rings toward your hips until your body returns to the starting angle.
6. Pause briefly with strong tension in the biceps, then repeat for the desired reps, moving slowly through the stretch and keeping the torso tight, the wrists neutral, and the rings tracking close to your sides.

GymDaze demonstration

Watch Pelican Curl

Programming relevance

Muscles involved

Primary targets: Biceps Brachii Short Head, Biceps Brachii Long Head, Brachialis.