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Bulgarian Pull-Up

The Bulgarian Pull-Up builds additional stability in the shoulder girdle by forcing the athlete to stabilize pulling movement without the benefit of resting arms along the torso.

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

Bulgarian Pull-Up

  1. Begin from a dead hang on gymnastic rings and begin to perform a pull-up.
  2. As soon as your elbows bend, begin pulling the rings apart.
  3. Continue pulling up until your hands are level with and wider than your shoulders.
  4. Do not allow your elbows to drift in front of your body line as you pull.
  5. At the top, your forearms should be perpendicular to the floor.
  6. Lower with control and repeat.
  • Exercise: L Pull-Up
  • Type of Exercise: Strength
  • Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms, Abdominals
  • Difficulty: Intermediate
  • Equipment: Pull-up Bar
  • Exercise: Bulgarian L Pull-Up
  • Type of Exercise: Strength
  • Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms, Abdominals
  • Difficulty: Intermediate
  • Equipment: Gymnastic Rings