Pelican Curls: What They Are, How to Do Them, and Benefits

How to do pelican curls?

Pelican curls are an advanced, bodyweight biceps exercise performed on gymnastic rings or a suspension trainer, renowned for their unique long-lever tension profile that significantly challenges the biceps, brachialis, and shoulder stabilizers.

What Are Pelican Curls?

Pelican curls are a highly demanding variation of the biceps curl that utilizes gymnastic rings or a suspension trainer to create a unique strength curve. Unlike traditional curls where the resistance is applied directly at the hand, pelican curls position the hands far behind the body, creating an extended lever arm that places immense tension on the biceps and anterior shoulder throughout the entire range of motion, particularly at the bottom. This exercise is often seen as a progression towards more advanced ring strength movements like the iron cross or Maltese.

Muscles Engaged

Pelican curls are a compound exercise that primarily targets the elbow flexors while heavily engaging numerous stabilizing muscles.

• Primary Movers:
  • Biceps Brachii: The primary muscle responsible for elbow flexion and supination.
  • Brachialis: Lies beneath the biceps and is a pure elbow flexor, contributing significantly to overall arm thickness.
  • Brachioradialis: Located in the forearm, it assists with elbow flexion, especially with a neutral grip.
• Key Stabilizers:
  • Anterior Deltoid: Heavily engaged to stabilize the shoulder joint against the strong pulling force.
  • Rotator Cuff Muscles: Work to maintain humeral head stability within the glenoid fossa.
  • Latissimus Dorsi: Engaged to maintain shoulder extension and stability, preventing the body from swinging forward.
  • Triceps Brachii: Acts as an antagonist, providing co-contraction for joint stability.
  • Core Musculature (Rectus Abdominis, Obliques, Erector Spinae): Essential for maintaining a rigid torso and preventing unwanted body movement.

Step-by-Step Execution

Mastering the pelican curl requires precise control, a strong mind-muscle connection, and adequate prerequisite strength.

1. Setup:
   • Set the rings or suspension trainer at a height that allows you to fully extend your arms without your feet touching the ground when your body is in the starting position. A good starting point is ring height around your waist or lower chest when standing.
2. Starting Position:
   • Grab the rings with an underhand grip (supinated, palms facing up) and step back until your body is leaning forward, almost parallel to the floor, forming a straight line from your head to your heels. Your arms should be fully extended behind you, with your hands positioned slightly below or in line with your shoulders. Your chest should be between or slightly below the rings.
   • Engage your core, glutes, and lats to maintain a rigid body plank. Ensure your shoulders are depressed and retracted, pulling them away from your ears.
3. The Curl (Concentric Phase):
   • Initiate the movement by actively flexing your elbows, pulling your body upwards and forwards. Imagine pulling your chest towards your hands, while simultaneously bringing your hands towards your shoulders.
   • Keep your elbows fixed in their position relative to your body, resisting the urge to let them flare out or drop. The movement should primarily come from elbow flexion.
   • Continue curling until your biceps are fully contracted, and your hands are close to your shoulders, similar to the top position of a traditional biceps curl. Your body will naturally become more upright during this phase.
4. The Lowering (Eccentric Phase):
   • This is the most challenging and crucial part of the exercise. Slowly and with extreme control, extend your elbows, allowing your body to lean back down into the starting position.
   • Resist the strong pull on your biceps and shoulders. Maintain tension throughout the entire lowering phase, preventing your arms from "snapping" straight.
   • Focus on maintaining scapular stability and a rigid core throughout. The slower you go, the more effective this phase will be.
5. Repetition:
   • Once your arms are fully extended and you're back in the starting position with your hands behind you, immediately begin the next repetition with controlled elbow flexion.

Form Cues and Common Mistakes

• Maintain Scapular Depression and Retraction: Avoid shrugging your shoulders towards your ears. Keep your shoulder blades pulled down and back to protect your shoulders and ensure proper muscle activation.
• Keep Elbows Fixed: Your elbows should remain relatively fixed in their horizontal position relative to your body. Avoid letting them drift forward or back excessively, as this shifts tension away from the biceps and onto the shoulders or triceps.
• Control the Negative: The eccentric (lowering) phase is where significant strength and hypertrophy gains occur. Fight gravity on the way down, taking 2-3 seconds or more to return to the starting position.
• Avoid Excessive Body Sway: If you find yourself swinging or using momentum, it indicates that the exercise is too difficult or your core is not adequately engaged. Reduce the intensity by adjusting your body angle.
• Don't Rush: This is not an exercise for high repetitions performed quickly. Focus on perfect form and muscle tension.
• Adjust Body Angle for Intensity: The more horizontal your body is (feet further forward), the harder the exercise. To make it easier, stand more upright (feet closer to the anchor point).

Benefits of Pelican Curls

• Enhanced Biceps Strength and Hypertrophy: The unique long-lever arm and constant tension, especially in the lengthened position, provide a potent stimulus for biceps growth and strength.
• Improved Shoulder Stability and Control: The exercise heavily taxes the anterior deltoids and rotator cuff, leading to improved shoulder health and stability.
• Greater Core Engagement: Maintaining a rigid body plank throughout the movement significantly strengthens the entire core musculature.
• Unique Eccentric Loading: The controlled lowering phase places a high degree of eccentric stress on the biceps, which is crucial for muscle damage and subsequent growth.
• Proprioception and Body Awareness: Performing this exercise on rings demands significant body control and awareness, improving overall movement quality.

Who Should Consider Pelican Curls?

Pelican curls are an advanced exercise and are not suitable for beginners. They are best suited for:

• Advanced trainees with a solid foundation in bodyweight strength (e.g., proficient in pull-ups, ring dips, and basic ring rows).
• Individuals seeking a unique and intense stimulus for biceps and anterior shoulder development.
• Athletes looking to improve upper body control, stability, and strength for gymnastics, climbing, or other demanding sports.
• Personal trainers and kinesiologists looking to expand their repertoire of advanced functional exercises for clients with appropriate strength levels.

Important Considerations and Safety

• Prerequisite Strength: Ensure you have sufficient strength in your biceps, shoulders, and core before attempting pelican curls. Being able to perform ring rows with a challenging body angle and holding an active straight-arm hang are good indicators.
• Shoulder Health: Individuals with pre-existing shoulder impingement, instability, or pain should approach this exercise with extreme caution or avoid it altogether. The extreme shoulder extension can be problematic for some.
• Progressive Overload: Start with a higher ring setting or a more upright body angle to reduce intensity. Gradually lower the rings or lean back further as your strength improves.
• Listen to Your Body: Any sharp pain, especially in the shoulders or elbows, is a sign to stop immediately. Distinguish between muscle fatigue and joint pain.
• Controlled Movement: Always prioritize slow, controlled movements over momentum. Rushing increases the risk of injury.

Variations and Progressions

• Easier Variations (to build up to the full pelican curl):
  • Higher Rings/More Upright Body: This reduces the leverage and makes the exercise less intense.
  • Feet-Assisted Pelican Curls: Keep your feet on the ground to assist with the movement, gradually reducing assistance as you get stronger.
  • Eccentric-Only Pelican Curls: Focus solely on the lowering phase, jumping or pulling yourself to the top position and slowly controlling the descent.
• Harder Variations (once you've mastered the standard pelican curl):
  • Lower Rings/More Horizontal Body: Increases the leverage and intensity significantly.
  • Single-Arm Pelican Curls (Extremely Advanced): Requires immense unilateral strength and stability.
• Related Exercises for Biceps Strength:
  • Ring Biceps Curls: A more traditional biceps curl performed on rings, where the hands stay in front of the body.
  • Supine Biceps Curls: Performed lying on your back under a barbell in a rack, allowing for a similar long-lever stretch under load.

Conclusion

The pelican curl is a formidable exercise that offers unparalleled benefits for biceps development, shoulder stability, and overall body control. While challenging, its unique demands make it a valuable addition to the training regimen of advanced fitness enthusiasts and athletes. By understanding its mechanics, adhering to proper form, and respecting the necessary progressions, you can safely and effectively integrate this powerful movement into your strength program.