A Primer, Bodyweight Basics

Bicep is lengthened (eccentric) #1
RING CURLS
Bicep is shortened
(concentric) #2
Here is a good visual example of an eccentric and concentric contraction.
The eccentric portion is the lengthening of the muscle in a controlled manner.
we can see the bicep is lengthened in #1, and then a concentric, or
shortening phase brings your head back up to the rings (#2).
The ring curl follows the same pattern as the barbell (or ez bar) curl. The bicep is lengthened,
then shortened to contract. This is how we build big biceps. There’s not a special exercise for
big arms, the trick is to go through a full range of motion with control.
Hang the rings around or just below shoulder height, take an underhand grip around shoulder
width Retract your shoulders as you are pulling. Start with your arms straighened and
begin to pull the rings towards your ears while keeping your body straight. We want to
focus on keeping the strain on the biceps, not compensating by dropping our hips back and
leaning in. If you cannot keep your body straight, move your feet further back (more vertical)
to make it easier.
If we want to make it more difficult we lean back by moving our feet forward (more horizontal),
taking more of our weight off the ground and letting us take the extra weight with our
biceps. Adjust as necessary!
The rings allow us to adjust how
much of our bodyweight we are
lifting, as opposed to loading a bar
with weight.
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