Pelican Curl Progressions

Progressions

1. 01

   Incline Negative Pelican Curl

   • Start in an incline position with rings — walk feet back so body is at an angle (easier)

   • From the top position, grip the rings with an overgrip (palms facing backward)

   • Keep core tight and hips fully extended

   • Slowly extend your arms behind you, lowering into full elbow extension over 3-4 seconds

   • Maintain the overgrip throughout — don't let the rings slip

   • Pause briefly at the bottom in the fully stretched position

   • Step forward with one foot to reduce load and return to the start position

   • Focus on controlling the negative (lowering) phase

2. 02

   Negative Pelican Curl

   • Start in a more horizontal position with rings (harder than incline)

   • Grip rings with an overgrip (palms facing backward)

   • Keep core engaged and hips fully extended — maintain a straight body line

   • Slowly extend your arms behind you over 3-5 seconds into full elbow extension

   • Maintain the overgrip firmly throughout

   • Pause at the bottom in the fully stretched position

   • Step forward to reduce load and return to start

   • This is the eccentric-only version — focus on a slow, controlled descent

3. 03

   Incline Pelican Curl

   • Start in an incline position with rings (body at an easier angle)

   • Grip rings with an overgrip (palms facing backward)

   • Keep core tight and hips fully extended throughout

   • Lower slowly by extending your arms behind you into full elbow extension

   • Pause briefly at the bottom

   • Contract the biceps to curl back up to the starting position

   • Keep rings close to your body — don’t let hands flare outward

   • Maintain the overgrip and hip extension throughout

4. 04

   Pelican Curl

   • Start standing nearly upright, holding rings at your sides with an overgrip

   • Ensure rings are high enough that you can lower into full extension

   • Keep core braced and hips fully extended — no bending at the waist

   • Lower slowly over 2-3 seconds by extending arms behind you

   • Pause at the bottom in the fully stretched position

   • Contract the biceps to curl back up with control

   • Keep rings close to your body — don’t let hands flare outward

   • This is the full version — master incline and negative variations first

Common mistakes

• Hands Flaring Outward
• Hip Flexion
• Rushing the Eccentric
• Losing the Overgrip
• Insufficient Warmup