Arms · TRX
Ring Arm Curl
How to do the ring arm curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- TRX
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Face the TRX anchor and grip the handles with palms up, arms extended and body leaning back. Keep your upper arms fixed and elbows high, then curl your body toward the handles by bending at the elbows and lower under control. Step your feet closer to the anchor to reduce the load.
- 1Biceps driving the curl as you pull your body up
- 2Elbows held high and steady through the rep
- 3A slow, controlled return to full extension
Common mistakes
- Dropping your elbows as you fatigue
- Swinging your hips to assist the curl
- Letting the body break out of a straight line
Muscles worked
The ring arm curl mainly works the biceps, with the forearms, upper abs, and lower abs assisting.
- BicepsPrimary
- ForearmsSupport
- Upper AbsSupport
- Lower AbsSupport
- LatsMinor
- Lower BackMinor
- Mid TrapsMinor
- ObliquesMinor
- GlutesMinor
- Front DeltsMinor
Kovo programs the ring arm curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.