How to do Bulgarian Pull-ups
- Set the height of the rings so that the feet will not touch the ground.
- Grip the rings in a dead hang position.
- Pull youself up toward the rings like a normal pullup but as you rise, slowly spread the hands out so that the upper arms forms right angles with the torso and forearm.
- At the top of the exercise your palms should be facing each other and arms spread as far apart as possible.
- Pause briefly before you slowly lowering back down.
- Keep the movement slow and controlled avoiding jerky movements.
- Minimise any rocking or swaying movements.
Bulgarian Pull-ups Guide
The Bulgarian pull-up is performed on rings and is a more difficult variation on the standard pull-up exercise except the arms are flared out to the sides when ascending.
This is a popular gymnastics exercise when training for the iron cross as it places a greater emphasis on development of the shoulder girdle and surrounding musculature.
Beginning Bulgarian Pull-ups
You should be proficient with normal ring pull-ups before progressing to Bulgarian pull-ups.
Advanced Bulgarian Pull-ups
To increase the difficulty of Bulgarian pull-ups you can -
- Introduce additional weight using a weighted vest, dip belt or rucksack.
- Perform the exercise in an L-sit position.