30 minute advanced bicep workout with rings

Here's everything you need to try our 30 minute advanced bicep workout with rings. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Ring Press Up to Pike
  • Ring Plank with Adbuction
  • Ring Archer Pull Ups
  • Single Arm Top of Ring Row Isometric Hold

Circuit 1

Complete this round 3 times.

Ring Press Up to Pike

Complete 8 repetitions

Coaching Tips For Ring Press Up to Pike

Follow these cues to perform Ring Press Up to Pike correctly:

  • Perform a press up, keeping the elbows close to the body and touching the chest to the floor
  • Bring the feet towards the hands and lift the hips up
  • Keep the legs straight throughout if possible.

Ring Plank with Adbuction

Complete 9 repetitions

Coaching Tips For Ring Plank with Adbuction

Follow these cues to perform Ring Plank with Adbuction correctly:

  • Slowly separate the feet whilst in a stable tall plank position
  • Keep the abdominals tight throughout.

Ring Archer Pull Ups

Complete 4 repetitions

Coaching Tips For Ring Archer Pull Ups

Follow these cues to perform Ring Archer Pull Ups correctly:

  • Transition your weight to the arm that will be the primary puller, use the second arm as a guide, it will be active but try and minimize this as much as possible.

Single Arm Top of Ring Row Isometric Hold

Complete 44 seconds

Coaching Tips For Single Arm Top of Ring Row Isometric Hold

Follow these cues to perform Single Arm Top of Ring Row Isometric Hold correctly:

  • Create a lot of tension in the upperback, then transfer into the single arm
  • Keep hips high and core tight.

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This workout was made by Sean Klein

Sean Klein

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