Bulgarian L Pull-Up

The Bulgarian L Pull-Up builds additional stability in the shoulder girdle by forcing the athlete to stabilize movement without the benefit of resting arms along the torso. The added L shape taxes the abdominals and hip flexors, making this compound movement more challenging.

Type Of Exercise: Strength
Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms, Abdominals
Difficulty: Intermediate
Equipment: Gymnastic Rings

Bulgarian L Pull-Up

Begin in a hanging L on gymnastic rings and begin to perform a pull-up.
As soon as your elbows bend, pull the rings apart.
Continue pulling up until your hands are level with and wider than your shoulders, keeping the L shape.
Do not allow your elbows to drift in front of your body line as you pull.
At the top, your forearms should be perpendicular to the floor.
Lower with control and repeat for reps, keeping your legs parallel to the floor, hips at 90-degrees, at all times.

Exercise: Bulgarian Pull-Up
Type of Exercise: Strength
Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
Difficulty: Moderate
Equipment: Gymnastic Rings

Exercise: Wide Grip Pull-Up
Type of Exercise: Strength
Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
Difficulty: Moderate
Equipment: Pull-up Bar