Ring Arm Curl

- Adjustable height anchor point for the rings
1. Setup:
- Adjust the rings to a height that allows your body to be at an angle when you grab the rings. A height around waist level works well for most beginners.
- Stand facing the rings with your feet shoulder-width apart.

2. Starting Position:
- Grab the rings with an underhand grip (palms facing you).
- Lean back slightly, allowing your arms to extend while keeping tension in your body. Your body should form a straight line from your head to your heels.
- Engage your core and maintain a neutral spine.

3. Curl Movement:
- Slowly bend your elbows, pulling your body towards the rings. Keep your elbows close to your body throughout the movement.
- Focus on squeezing your biceps as you curl upward.
- Continue pulling until your hands reach shoulder height or slightly above, ensuring not to overextend your back.

4. Descending Phase:
- Gradually lower your body back to the starting position by extending your arms.
- Control the descent to maintain tension in your muscles rather than letting gravity do the work.

5. Repetitions:
- Aim for 8-12 repetitions for 2-3 sets, resting for 30-60 seconds between sets.

6. Safety Tips:
- Ensure the rings are securely anchored to prevent any slipping.
- Focus on controlled movements to reduce the risk of injury.
- If you find it challenging, you can position your feet closer to the anchor point to decrease the load.

7. Variations:
- To make this exercise easier, you can lower the rings or position your feet on the ground.
- For added difficulty, try extending your legs or using a single ring for a unilateral curl.

Enjoy the workout, and remember to prioritize form over speed!