> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Pelican curl

> Advanced · Dynamic · Bilateral. Strength

<video controls playsInline preload="none" poster="/images/exercises/e00j.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fe00j%2Fe00j-264.mp4?alt=media&token=5746c39d-4948-4354-8018-a01a62733ea8" className="w-full aspect-square rounded-xl" />

| | |
| - | - |
| **Difficulty** | Advanced |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 25 s |

## Technique

1. Start with an Incline rings pushup, go past the rings and continue lowering yourself down with control, slowly extending your arms until they get fully straight.
2. Reverse the motion to bring yourself back up.

## Muscles

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  <div className="flex items-center gap-2 font-semibold" style={{color: "#c8102e"}}><Icon icon="dumbbell" color="#c8102e" size={18} /> Strength</div>

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  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Biceps</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Forearms</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Shoulders</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Chest</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Biceps brachii (short head)
  * Brachialis
  * Brachioradialis
  * Anterior deltoid
  * Pectoralis major (clavicular head)
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/rings" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00b.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=b8d3912667105288799fb9d25919e936" alt="Rings" noZoom className="m-0 w-full h-full object-contain" width="237" height="234" data-path="images/equipment/q00b.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Rings</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/chest" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Chest</a><a href="/collections/strength/biceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Biceps</a><a href="/collections/strength/shoulders" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Shoulders</a><a href="/collections/strength/forearms" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Forearms</a><a href="/collections/strength/bent-arm" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Bent-arm</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Elbow</span><a href="/collections/joint-movements/elbow-flexion" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />flexion</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Progressions

<Columns cols={3}>
  <Card title="Rings Hefesto" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e06x.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=bf7c776271b67c63575b9808428413fd" href="/exercises/rings-hefesto-e06x" width="320" height="320" data-path="images/exercises/e06x.jpg">Herculean</Card>
</Columns>

## Regressions

<Columns cols={3}>
  <Card title="Korean curls" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e093.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=d88c8ad5ed1af1ad11be0e108e0d8772" href="/exercises/korean-curls-e093" width="320" height="320" data-path="images/exercises/e093.jpg">Novice</Card>
  <Card title="Incline RTO pushup" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0du.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=d9106a0d8cf00f629a3f0f8c7faca56a" href="/exercises/incline-rto-pushup-e0du" width="320" height="320" data-path="images/exercises/e0du.jpg">Intermediate</Card>
  <Card title="Pelican curl eccentric" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e12o.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=f214e017fe745d6623ca4b0800413d1c" href="/exercises/pelican-curl-eccentric-e12o" width="320" height="320" data-path="images/exercises/e12o.jpg">Intermediate</Card>
</Columns>

## Variations

<Columns cols={3}>
  <Card title="Pelican curl eccentric" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e12o.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=f214e017fe745d6623ca4b0800413d1c" href="/exercises/pelican-curl-eccentric-e12o" width="320" height="320" data-path="images/exercises/e12o.jpg">Intermediate</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="No false grip rings muscle-up" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e073.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=071b06b6ecf004486092f747a70707a7" href="/exercises/no-false-grip-rings-muscle-up-e073" width="320" height="320" data-path="images/exercises/e073.jpg">Advanced</Card>
    <Card title="Rings wide dip" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e09p.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=27f4a014abc2cb407b5e5cf0fa8056e6" href="/exercises/rings-wide-dip-e09p" width="320" height="320" data-path="images/exercises/e09p.jpg">Advanced</Card>
    <Card title="Rings tuck planche" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e09l.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=efea2493ce096bad06c5ef890dd2bd22" href="/exercises/rings-tuck-planche-e09l" width="320" height="320" data-path="images/exercises/e09l.jpg">Advanced</Card>
    <Card title="Rings muscle-up" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e090.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=2834033df11971f151c2b5d605c65a1b" href="/exercises/rings-muscle-up-e090" width="320" height="320" data-path="images/exercises/e090.jpg">Advanced</Card>
    <Card title="Assisted rings muscle-up" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e01u.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=7cd6b255034435c19c0841b6bc37eb4d" href="/exercises/assisted-rings-muscle-up-e01u" width="320" height="320" data-path="images/exercises/e01u.jpg">Intermediate</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/pelican-curl-e00j). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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