Quick Answer
Pelican Curl is a advanced strength exercise that targets your biceps. It uses a rings. Set rings to around waist height and grip them palms-up, arms straight, in a rings support position with your feet on the floor.
How to Perform the Pelican Curl
- 1
Set rings to around waist height and grip them palms-up, arms straight, in a rings support position with your feet on the floor.
- 2
Keeping your body rigid, let your arms travel out to the sides as your chest lowers between and past the rings.
- 3
Lower as far as you can control — the stretch on the biceps is intense, so keep the descent slow.
- 4
Curl your hands back toward your shoulders, pulling your body back to the start position.
- 5
If a full rep is too hard, train only the lowering portion and reset.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum instead of muscle tension. Slow the tempo and feel the target muscle doing the work.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Pelican Curl isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Pelican Curl work?
The Pelican Curl primarily works your biceps. Secondary muscles include the chest, core and forearms.
What equipment do I need for the Pelican Curl?
The Pelican Curl needs a rings. You can perform it at home or at the gym as long as you have what's listed.
Is the Pelican Curl suitable for beginners?
The Pelican Curl is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Pelican Curl should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Pelican Curl every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train biceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.