60 minute intermediate bicep workout with rings

Here's everything you need to try our 60 minute intermediate 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.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
04/04/24
In This Workout
  • Circuit 1
  • Ring Bent L-Hold
  • Ring Elbow to Hands Plank
  • Ring Press Up
  • Circuit 2
  • Ring Plank with Adbuction
  • Ring Top of Row Lateral Glides
  • Ring Kneeling Tricep Extensions
  • Circuit 3
  • Tall Ring Plank March
  • Single Arm Top of Ring Row Isometric Hold

Circuit 1

Complete this round 3 times.

Ring Bent L-Hold

Complete 20 seconds

Coaching Tips For Ring Bent L-Hold

Follow these cues to perform Ring Bent L-Hold correctly:

  • Hold the knees in line with the hips
  • Keep the feet and knees together at all times
  • Create as much tension in the abdominals as possible.

Ring Elbow to Hands Plank

Complete 10 repetitions

Coaching Tips For Ring Elbow to Hands Plank

Follow these cues to perform Ring Elbow to Hands Plank correctly:

  • In a plank position with the feet in the rings, slowly lift the one arm then the other to the tall plank position
  • This is very challenging
  • Try and reduce movement as much as possible whilst you complete the exercise.

Ring Press Up

Complete 8 repetitions

Coaching Tips For Ring Press Up

Follow these cues to perform Ring Press Up correctly:

  • Keep elbows close to the body
  • Keep hips in line with shoulders
  • Lower chest to ring level.

Circuit 2

Complete this round 3 times.

Ring Plank with Adbuction

Complete 8 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 Top of Row Lateral Glides

Complete 5 repetitions

Coaching Tips For Ring Top of Row Lateral Glides

Follow these cues to perform Ring Top of Row Lateral Glides correctly:

  • Slowly extend an arm to the side whilst maintaining the same body position
  • Resist any movement as you extend the arm
  • Keep tension in the upperback.

Ring Kneeling Tricep Extensions

Complete 10 repetitions

Coaching Tips For Ring Kneeling Tricep Extensions

Follow these cues to perform Ring Kneeling Tricep Extensions correctly:

  • Keep the triceps in a fixed position
  • Isolate the triceps.

Circuit 3

Complete this round 3 times.

Tall Ring Plank March

Complete 12 repetitions

Coaching Tips For Tall Ring Plank March

Follow these cues to perform Tall Ring Plank March correctly:

  • Find a stable tall plank position in the rings
  • As you lift the leg resist any rotation
  • Keep the core as tight as possible throughout.

Single Arm Top of Ring Row Isometric Hold

Complete 36 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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