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Also known as: Negative pelican curl.

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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.
Risks
  • Eccentric training can quickly push your body to its limits; start with a very small volume (1-2 reps at a time) and progress cautiously.

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Muscles

Strength

Primary

  • Biceps
  • Forearms

Secondary

  • Shoulders
  • Chest
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Anterior deltoid
  • Pectoralis major (clavicular head)

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Equipment

Rings
Rings

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Appears in

Joint movements
Elbowflexion
trains stretches

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Progressions

e00j

Pelican curl

Advanced

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Variations

e00j

Pelican curl

Advanced
e06x

Rings Hefesto

Herculean
e01u

Assisted rings muscle-up

Intermediate
e0o8

Swinging rings support

Intermediate
e090

Rings muscle-up

Advanced
e097

Rings pushup

Intermediate
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