Pelican Curl

GymDaze demonstration

Watch Pelican Curl

Technique

How to perform Pelican Curl

1. Set two rings or suspension-trainer handles around hip height and stand facing away from the anchor.
2. Hold the handles beside your torso with bent elbows and palms facing forward or upward as the handles rotate.
3. Walk forward until the straps are taut, keeping both feet planted and the body in a controlled line.
4. Lean forward while slowly straightening the elbows, allowing the upper arms to travel behind the torso.
5. Stop at the end of your controlled range without dropping suddenly into the straight-arm position.
6. Bend the elbows to draw the handles back toward your sides and bring your body toward the starting position.
7. Keep the hips aligned with the torso and adjust foot position to control the bodyweight resistance.

Programming relevance

Muscles involved

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

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.