Related Skills
Pelican Negative
Advanced pull
Ring Bicep Curl
Intermediate pull
Ring Curl
Intermediate pull

Pelican Curl

Expert pull Rings
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From a support position on rings, lower forward and down — body dips below the rings with arms behind you. Extreme bicep and shoulder strength. Not for beginners.

Easier Variations
Pelican NegativeRing Bicep CurlBicep Curl (Bar)
Coaching Cues
Start in ring support position (like top of dip)
Lean forward and lower slowly — arms extend behind
Stop before pain — this is a high-injury-risk movement
Build shoulder preparation over months before attempting