Bulgarian Pull Ups with gym rings
The Bulgarian Pull-Up is an advanced variation of the classic Pull-Up that particularly strengthens the shoulder girdle and improves upper body stability. Unlike the regular pull-up, the arms are pulled outward rather than kept close to the body, requiring additional control and specifically targeting the shoulders, trapezius, back muscles, as well as the biceps and forearms. This exercise is performed on gymnastics rings and provides an intense stimulus for the entire back.
Necessary equipment
Bulgarian Pull Ups with gym rings - the correct execution
- Start in hang position
- Pull the rings aside
- Upper body is between the rings
- Pull the shoulder blades back down
- Palms point forward
- In the top position, elbows are bent at least 90 degrees
- Lower yourself slowly and in a controlled manner back into the hang
Which muscles are trained by Bulgarian Pull Ups?
Primary trained muscles for Bulgarian Pull Ups
Latissimus - The latissimus dorsi is a large muscle in your back that helps you pull your arm down and back. It also supports breathing and stabilizes the spine.
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
Biceps - The biceps brachii muscle is located on the front of your upper arm. It helps you bend your arm at the elbow, rotate your palm upwards, and lift your arm forward.
Secondary trained muscles for Bulgarian Pull Ups
Rear Delts - The rear part of the deltoid muscle, also known as the posterior shoulder, is located at the back of the shoulder. It is responsible for the backward movement of the arm as well as external rotation. This muscle is particularly engaged during activities like rowing or pulling the arm back. The rear shoulder supports posture and helps pull the shoulder blades back, contributing to shoulder stabilization.
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Similar exercises to Bulgarian Pull Ups
Sitting Pull Ups with gym rings
Sitting Pull Ups on the gymnastic rings are an effective pull-up exercise for your back and biceps.
Your feet stay on the ground during the movement, which makes the pull-ups a bit easier than full Pull Ups. This makes the exercise great for learning how to do a free pull-up. If Sitting Pull Ups are too hard for you, assisted Pull Ups might be a better fit.
Negative Chin Ups with gym rings
Negative pull-ups on gymnastics rings are an effective exercise for the back and biceps. The focus is on the eccentric phase of the movement, meaning the slow lowering of the body. This exercise helps build strength and is useful for learning normal chin-ups.
Assisted Pull Ups
Assisted Pull Ups on the gymnastic rings target the upper arm and back muscles. In this exercise, you grab the rings and pull yourself up while keeping support with your feet on the ground. This makes the movement easier and helps to develop the technique and strength needed for the first Pull Ups.
