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Bulgarian Row

The Bulgarian Row builds additional stability in the shoulder girdle muscles 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: Beginner
  • Equipment: Gymnastic Rings, TRX

Bulgarian Row

  1. Elevate your feet to approximately ring height, grasp the rings, and fully extend your elbows.
  2. Your arms and the ring straps should be in one straight line, perpendicular to the floor and your body angled downward roughly 45-degrees.
  3. Row straight up and simultaneously pull your hands apart until you achieve a 90-degree elbow angle.
  4. As you pull wide, do not allow your elbows to drift forward.
  5. Pause briefly and descend with control.
  6. Maintain an even tempo, straight body line, and proper posterior pelvic tilt (PPT) as you repeat for reps.
  • Exercise: Elevated Row
  • Type of Exercise: Strength
  • Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
  • Difficulty: Beginner
  • Equipment: Gymnastic Rings, TRX
  • Exercise: Hinge Row
  • Type of Exercise: Strength
  • Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
  • Difficulty: Beginner
  • Equipment: Gymnastic Rings, TRX