the more I see exercises with rings the more I'm convinced that I'm missing out on a lot of guaranteed gains on muscles and joints.. gotta buy them pronto!
Surprised this hasn't increased in popularity given the new evidence around lengthened-bias training. Has the perfect resistance curve and allows for a monster stretch.
Today I tried to do pelican curls exactly as shown here, but I’m not strong enough to do the 8 second negative. Mine last about 3-5 seconds. But seriously man, holy shit! My biceps are killing me now!! I can’t believe how difficult they are!
For anyone doing the pelican curls: PLEASE PLEASE PLEASE have a mirror or a phone in front of you watching your shoulders and your elbows so they don’t flare out like he mentioned. I developed a major imbalance in the formation of my bicep because I was using one side more and didn’t even know.
At 13y/o in 1979 I began bodybuilding . I've been feeding my head with all related training and nutritional information ever since. I can say that this is the most savage bicep exercise - EVER !! thanks ( sort of 😂)
Been doing rings for 6 months now. Love them and can't go back to traditional weights but I cannot for the life of me do these. I'm strong and lean, but this movement is torture. I'll keep trying but holy hell this one humbled me
Just bought your body by rings a few weeks ago and this has been the hardest workout yet. Had a hard time understanding this exercise but this video helped a bunch
That's what I came to myself after combining static and dynamic exercise methods. I do pullups with slow negatives around 20 seconds going down. Very time effective, you can only do 2-3 reps per 3-4 sets, and your muscles are toast. And it's way more efficient for the muscle developement, because when you do an exercise fast, you skip and cheat unintentionally, and don't stress muscles for every degree of the movement.
Hi Daniel, can you do a video on Pelican curl progression and form? Not only the eccentric but the entire exercise? I find it a bit difficult to perform, it feels weird that the only hard part is the eccentric part
Agree tried it got a pretty good pump in my brachialis. Even exercises like german hangs back levers make my biceps grow pretty big. I dont feel it in my elbows only biceps the good way.
I tried this last week but not focusing on the eccentric, but rather controlled curls to muscle failure, and worked as drop sets. That was the most sore my biceps have been in a long time
Another informative video, I like the way you take the time to explain the movement not only to execute the exercise but how it works the muscles involved and where to place it in a workout. Keep up the good work.
I love my rings and it's fun to watch my friends that have been training for years and can lift more than me but can't false grip pullup or do a stable ring dip XD I respect their training and learn to respect mine.
Excellent exercise for building stronger biceps. I would advise any beginners to start with the easier progression of having the hands far away from the ground initially and to warm up the arms and stretch the biceps very well before doing this exercise. Otherwise, the probability of acquiring a serious injury is quite high. Doing single reps for 3-5 sets with 1-2 min rest in between is a gòod way to progress, if 2-3 reps feel too strenuous on the biceps.
I'm trying to combine the Pelican Curl Eccentrics with a Ring Curl Behind the Body, since I happen to have a high bench right in front of me when I do these, meaning that I can rest on the bench for a few seconds, adjust my position, and switch to a Behind the Body curl. It's a bit cumbersome at the moment, but since I haven't mastered either of the movements, I'm not really surprised. It's an option, at least.
So, for this workout I'm finding that the hight of the "pivot" point of your ring set up really matters too. At first I found these insanely difficult, like I thought my shoulders were going to rip out of my sockets. Not that I'm crazy strong or anything, still a beginner with calisthenics, but I think my base is pretty solid (dips, pullups, inverted rows, etc.) so something felt wrong that this was so hard. I had my rings set up hanging from a really high point for working on muscle ups. So even tho I would bring the ring height up as high as flexibility would allow to make the exercise easier like he indicates in the video, I still have to fight a lot of stabilization or something. Anyway, I hung the rings at a little higher than head height instead, and now these feel like an exercise I can do comfortably in the rep range he mentions.
I tried this today. Either I’m doing it wrong or my biceps are a lot weaker then I thought. I couldn’t even manage half of one rep. But I will continue to try until I’m successful!
Thanks for sharing, watching KNEESOVERTOES lead me to your videos and I find your content to be excellent. I've healed all my old injuries doing these types of exercises, except for an old elbow injury which I hope I can get rid of by doing Pelicans.
That was perfect mate. I don’t know why I didn’t see this last year but the timing is perfect now. My Physio has recommended I work on bicep strength as I have a slight injury in the bicep and some soreness in the brachioradialis from always doing prone grip pulling so I have temporarily switched to supine grip pulling to relieve stress on the forearm and load the bicep to the required amount to rehabilitate and prevent further injury. I will be sure to pick an intensity that works for me next week. 👍🏻
That looks amazing! And very promising. And is probably also a bicep killer :> Thanks a lot for this guide and it’s the time for me to finally buy the rings and train harder!
Please be careful. You can’t beat your muscles up with rings the same way you can with weights. I just detached the short head of my bicep tendon from the elbow doing these. Seriously, I’m sitting in A & E right now 😔 at 1am on a Sunday night. You need to be careful. I’m still new at this.
For some reason I have been pulling myself up with the bicep instead of stoping after full extension, after watching this for the third time I realized Daniel wasn't pulling himself up with the biceps
Hey Daniel, I was really expecting bodyweight biceps curls in this video. I started using those in my workouts since last week, and damn I get sore. I will start implementing this as well :) P.S. Really beautiful spot for recording :)
Hey man, awesome content, as always. From my experience, practicing for planch gave me the best bicep gains. I haven't try this, but i doubt that is better than planch training just by looking at the mechanics. Love to hear your take on this. Cheers!
You know what? I never really intentionally focused directly on my biceps at the first few months of my training, but i noticed that straight arm exercises like the planche, back lever and iron cross did a lot more for my biceps, which at the time I rarely performed chin ups or even bicep curling in that time frame.
Great video. Bi's look fantastic. Will consider the rings. I've had success with my dumbbells which almost gives the same freedom of movement. But the rings are definitely on a higher plain..
Wow, I thought I was strong and ok on the rings. Being able to do pull ups and rows and dips easy enough. Then I tried this… So hard. Nearly fell on my face. Gonna keep practicing!
Thanks for the advice, looks very intense. Eccentrics are so under rated. I've been using bands around a pull up bar for holds at the end a calisthenic and weight workout and it burns like hell.
buen video daniel!, aunque se q no sabrás sobre este comentario, te envió un saludo desde chile y espero q en el futuro añadas subtitulos a tus videos, serán de mucha ayuda para los que no dominan el ingles y gracias nuevamente por el buen material :D
🔥 Build Muscle by Bodyweight:
➡️ bodybyrings.com
the more I see exercises with rings the more I'm convinced that I'm missing out on a lot of guaranteed gains on muscles and joints.. gotta buy them pronto!
Nahil Benchiheb comprei um par de uns e não me arrependo
Just get a pair. They will be your best investment ever and don´t even cost that much.
they are not available on our local market, the reason why I far behind.. I'll have to buy some from abroad... but I definitely got to have them !
Nahil Benchiheb eBay?
yeah.. will have to see if there's shipment to my country.. also I'm not really certain of the best price/quality.
Daniel is the type to get third degree burns from burning too much fat
6:06 when your girlfriend tells you she is alone at home
Sacciuiguai LOL bro you make me laugh a lot hahaha
LOL
Hahaha 😂
lmao
Rude dude XD
Surprised this hasn't increased in popularity given the new evidence around lengthened-bias training. Has the perfect resistance curve and allows for a monster stretch.
Today I tried to do pelican curls exactly as shown here, but I’m not strong enough to do the 8 second negative. Mine last about 3-5 seconds. But seriously man, holy shit! My biceps are killing me now!! I can’t believe how difficult they are!
For anyone doing the pelican curls: PLEASE PLEASE PLEASE have a mirror or a phone in front of you watching your shoulders and your elbows so they don’t flare out like he mentioned. I developed a major imbalance in the formation of my bicep because I was using one side more and didn’t even know.
After how many workouts doing this exercise?
Thanks for the info mate
At 13y/o in 1979 I began bodybuilding . I've been feeding my head with all related training and nutritional information ever since. I can say that this is the most savage bicep exercise - EVER !! thanks ( sort of 😂)
wow
Love this move. Added it to the end of my bent arm planche routine and definitely see some gains in the biceps
* Sprints off home to get a fresh shirt on and in front of the camera before the pump wears off.
Loool
😂😂😂
Tried it yesterday. This is pure Bicep destruction... mine are so dead right now
Jonas with only this exercise?
Yes!!! Testimonials!
I can not get sore biceps no matter what,did yours get sore after doing the pelican curl?
Mihailo try to do your bicep exercises much slower with a pause at the top. But yes the pelican curls are very good for the biceps
@@Mt_Editsx1 same dude, ive tried so many exercises, doing a decent amount of sets with reps till failure and i never get sore.
Been doing rings for 6 months now. Love them and can't go back to traditional weights but I cannot for the life of me do these. I'm strong and lean, but this movement is torture. I'll keep trying but holy hell this one humbled me
Make any progress on this?
@@twostorywood I still do them but have incorporated weights back in conjunction. I really like doing them together
Just bought your body by rings a few weeks ago and this has been the hardest workout yet. Had a hard time understanding this exercise but this video helped a bunch
Recently added the pelican curl to my routine. Only done it three times can already see gains 👌Thank you Daniel!
Wow that thumbnail looked like a mountain!!
I did them yesterday, and I can say my bizeps have never been so sour
a greate exersice I will keep doing that one
thanks Daniel
Anyone still watching in 2024. Going to try this definitely. I’m 61 and just started rings. The weights are now in the corner gathering dust.
Looks like the perfect complementary exercise for backlever
Also a good start for hefesto
@@sebastianwidow692 this is pretty much the negative part of hefesto but easier
Tried this morning. This exercise is incredibly hard!
I love how he just runs off without explanation.
Phenomenal video Daniel! Great breakdown of a movement that is kinda in the shadows even for Bodyweight Training. Gonna include it as a finisher
The quality just getting better and better!!!
That's what I came to myself after combining static and dynamic exercise methods.
I do pullups with slow negatives around 20 seconds going down. Very time effective, you can only do 2-3 reps per 3-4 sets, and your muscles are toast. And it's way more efficient for the muscle developement, because when you do an exercise fast, you skip and cheat unintentionally, and don't stress muscles for every degree of the movement.
I'm soo glad you exist:)
You're my go-to youtuber, never stop Daniel
There’s 3 things guaranteed in life:
- Death
- Taxes
- Daniel uploading a sick frickin’ video 🔥
That was such a detailed explanation! Great video! 💪
One of the few good uses of the Smith machine
This exercise is crazy if done correctly. Thank you for the detailed video and the crazy gains !!
Hi Daniel, can you do a video on Pelican curl progression and form? Not only the eccentric but the entire exercise? I find it a bit difficult to perform, it feels weird that the only hard part is the eccentric part
@fitnessFAQs very useful! The physio force is high in you, keep helping us!!
But why only the negative part and not the positive part of this excercise?
Heh, glad to know I'm not the only one who preaches slow negative pelicans :D
Agree tried it got a pretty good pump in my brachialis. Even exercises like german hangs back levers make my biceps grow pretty big. I dont feel it in my elbows only biceps the good way.
I tried this last week but not focusing on the eccentric, but rather controlled curls to muscle failure, and worked as drop sets. That was the most sore my biceps have been in a long time
Another informative video, I like the way you take the time to explain the movement not only to execute the exercise but how it works the muscles involved and where to place it in a workout. Keep up the good work.
When you've been doing these for a year already...feelsgoodman
The sprint away from the rings at the end was hilarious 😂
I love my rings and it's fun to watch my friends that have been training for years and can lift more than me but can't false grip pullup or do a stable ring dip XD I respect their training and learn to respect mine.
But are they stronger than you though?
I´ve done this yesterday, at my second rings workout ever (watching your video previously). Today I have my biceps DOMS !!
Excellent exercise for building stronger biceps. I would advise any beginners to start with the easier progression of having the hands far away from the ground initially and to warm up the arms and stretch the biceps very well before doing this exercise. Otherwise, the probability of acquiring a serious injury is quite high. Doing single reps for 3-5 sets with 1-2 min rest in between is a gòod way to progress, if 2-3 reps feel too strenuous on the biceps.
Excellent video, direct to the point and good explanation!
Great work, thanks for help me, I speak from Brazil.
Who cares where you speak.
I'm trying to combine the Pelican Curl Eccentrics with a Ring Curl Behind the Body, since I happen to have a high bench right in front of me when I do these, meaning that I can rest on the bench for a few seconds, adjust my position, and switch to a Behind the Body curl.
It's a bit cumbersome at the moment, but since I haven't mastered either of the movements, I'm not really surprised. It's an option, at least.
Thank you sooo much for this, always delivering top quality content
So, for this workout I'm finding that the hight of the "pivot" point of your ring set up really matters too. At first I found these insanely difficult, like I thought my shoulders were going to rip out of my sockets. Not that I'm crazy strong or anything, still a beginner with calisthenics, but I think my base is pretty solid (dips, pullups, inverted rows, etc.) so something felt wrong that this was so hard. I had my rings set up hanging from a really high point for working on muscle ups. So even tho I would bring the ring height up as high as flexibility would allow to make the exercise easier like he indicates in the video, I still have to fight a lot of stabilization or something. Anyway, I hung the rings at a little higher than head height instead, and now these feel like an exercise I can do comfortably in the rep range he mentions.
This is a great opportunity for growth!!!
Awesome tutorial!! 🕉
I tried this today. Either I’m doing it wrong or my biceps are a lot weaker then I thought. I couldn’t even manage half of one rep. But I will continue to try until I’m successful!
awesome video. always the great way. dominik sky did it the same. the best guys teach the best exercises. thanks
Thanks for sharing, watching KNEESOVERTOES lead me to your videos and I find your content to be excellent. I've healed all my old injuries doing these types of exercises, except for an old elbow injury which I hope I can get rid of by doing Pelicans.
You are a SUPER bad ass, love your videos!!! Keep up the good work dude.
That was perfect mate. I don’t know why I didn’t see this last year but the timing is perfect now. My Physio has recommended I work on bicep strength as I have a slight injury in the bicep and some soreness in the brachioradialis from always doing prone grip pulling so I have temporarily switched to supine grip pulling to relieve stress on the forearm and load the bicep to the required amount to rehabilitate and prevent further injury. I will be sure to pick an intensity that works for me next week. 👍🏻
That looks amazing! And very promising. And is probably also a bicep killer :>
Thanks a lot for this guide and it’s the time for me to finally buy the rings and train harder!
Please be careful. You can’t beat your muscles up with rings the same way you can with weights.
I just detached the short head of my bicep tendon from the elbow doing these.
Seriously, I’m sitting in A & E right now 😔 at 1am on a Sunday night.
You need to be careful. I’m still new at this.
Jeeeesus! I just tried one of these and nearly dislocated my shoulder. This is not for beginners!!! 😂
You are making very professional videos👌 Btw I love your voice!
Oh man, just like is not enough, I do my best to propagate your channel into the world, we love all your videos! Keep it up ^_^
that is pretty interesting 👌👍
loving the great videography and simplicity
For some reason I have been pulling myself up with the bicep instead of stoping after full extension, after watching this for the third time I realized Daniel wasn't pulling himself up with the biceps
Hey Daniel,
I was really expecting bodyweight biceps curls in this video. I started using those in my workouts since last week, and damn I get sore. I will start implementing this as well :)
P.S. Really beautiful spot for recording :)
your videos motivates me a lot. thx and keep it up!
next, best tricep please!
muscles up lol
Already there, tricep extensions on a bar or rings :)
Tricep extensions on rings for sure!! Lights up the tris like no other exercise
That's a great tutorial, thanks for the video, will definitely add this one to my training routine!
Hey man, awesome content, as always. From my experience, practicing for planch gave me the best bicep gains. I haven't try this, but i doubt that is better than planch training just by looking at the mechanics. Love to hear your take on this. Cheers!
You know what? I never really intentionally focused directly on my biceps at the first few months of my training, but i noticed that straight arm exercises like the planche, back lever and iron cross did a lot more for my biceps, which at the time I rarely performed chin ups or even bicep curling in that time frame.
6:06 When you hear your mom enters your room while your laptop is open.
The first two seconds were great -got exactly what I needed. btw great arms, man.
Just bought a set of rings looking forward to using them
Great video. Bi's look fantastic. Will consider the rings. I've had success with my dumbbells which almost gives the same freedom of movement. But the rings are definitely on a higher plain..
very good for strech mediated hypertrophy. just like nice and deep ring pushups
Wow, I thought I was strong and ok on the rings. Being able to do pull ups and rows and dips easy enough.
Then I tried this…
So hard. Nearly fell on my face.
Gonna keep practicing!
interesting man. I'm from Brazil, I like to see your explanations.
Prof. Antonio Henrique até aqui tem brazuca kkkkkkkkk
Pois é André
Tá cheio de Brazuca o Cara é fera👍
Tbm sou brasileiro. Salve!
Barra da Tijuca aqui
Great video. I like the new format
If you have a tendency to easily gain / loose weight, that can also be used to adjust resistance in body weight exercises.
Such a good teacher
Very cool. I'm tempted to work on these to try and build up to a ring support into the back lever.
pb with this exercises is that it is very hard on the wrist and potentially on the lower back too as you are likely to hyperextend
Awesome video and exercise! I never heard of this one but will definitely give it a try! Thanks man
Another great video! Gonna include this next Wednesday into my workout!!
LMAO, I tried doing this yesterday and damn near fell on my face. This is tough!
Tried this today. Nearly tore my right bicep off!!
Insane vid bro keep it up loved it really helpful
Do A video on L Sit pull UPS, How to do them, benefits over the regular pull up, why is it harder etc.. please littlebeastm Said they are great
Excellent video as always, i was doing the pelican push ups and i feel that me bicep is working.
Thanks for the advice, looks very intense. Eccentrics are so under rated. I've been using bands around a pull up bar for holds at the end a calisthenic and weight workout and it burns like hell.
Really good videos,,, thank you... helping me understand my body
Exactly what I am looking for!
Arms are shivering after doing this
Such a cool exercise! Will defo give this one a spin! Cheers mate!
Always the best videos
It's a great bridge too.. stretch also
this is the hardest bicep exercise i’ve done wtf
Awesome! Never seen or heard of this but without even trying yet I can see it will be very effective. Jeff Cavaliere of calisthenics.
buen video daniel!, aunque se q no sabrás sobre este comentario, te envió un saludo desde chile y espero q en el futuro añadas subtitulos a tus videos, serán de mucha ayuda para los que no dominan el ingles y gracias nuevamente por el buen material :D
Never heard of this, thanks man.
Amazing as always.
Another excellent tutorial
Can't wait to buy some rings
excellent training routine!
Thanks for great idea.
hard core! wish i would e tried these 5 years ago
Great video !