Bulgarian Row with gym rings
Bulgarian Rows on gymnastic rings are an advanced variation of classic ring rows. In this exercise, the elbows are intentionally flared outward to specifically target and intensify the engagement of the upper back muscles.
Necessary equipment
Bulgarian Row with gym rings - the correct execution
- Start in a low rowing position
- Pull the shoulder blades back down
- Bring the elbows out
- Pull the rings towards the chest
- Lower yourself back to the starting position
- Keep permanent tension in core and glutes
The exercise Bulgarian Row is intended to be used as a hypertrophy exercise.
Which muscles are trained by Bulgarian Row?
Primary trained muscles for Bulgarian Row
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.
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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Alternative variants of Bulgarian Row with gym rings:
Bulgarian Row Bent Legs with gym rings
Bulgarian Rows with bent legs are a simplified version of Bulgarian Rows, where bending the legs reduces the load on the pulling muscles. This adjustment helps maintain a clean and controlled technique. This variation is ideal for performing the exercise more smoothly or achieving more repetitions when rowing with straight legs is still too challenging.
Necessary equipment
Bulgarian Row Bent Legs with gym rings - the correct execution
- Start in rowing position with bent legs
- Pull the shoulder blades back and down
- Bring the elbows out
- Pull the rings towards the chest
- Stretch arms and return to starting position
- Keep tension in core and glutes
- Work in the largest possible range of motion
Bulgarian Row High Position with gym rings
In elevated Bulgarian Rows, the body is positioned almost upright, significantly reducing the difficulty of the exercise. This upright angle requires much less pulling strength, making it an excellent choice for beginners or for focusing on proper technique.
Necessary equipment
Bulgarian Row High Position with gym rings - the correct execution
- Grab the rings at foot level and take 1-2 steps backwards into an inclined rowing position
- Alternatively, you can set the rings a little higher
- Arms are extended and shoulders are low
- Pull your body to the rings
- Move elbows outward at shoulder level
- In the final position pull the shoulder blades together
- Extend the arms completely again
- Keep permanent tension in core and glutes
- The more upright you stand, the easier the exercise becomes
- Take small steps towards the suspension to increase intensity
- Choose an intensity that will challenge you for the number of repetitions indicated
Similar exercises to Bulgarian Row
One Arm Row with dumbbells
One-arm dumbbell rows are among the most effective back exercises in bodybuilding. Compared to one-arm rows with gymnastics rings, this variation has the advantage of allowing the use of lighter weights, making it suitable for beginners as well.
Ring Rows
Rowing on gymnastics rings is an effective calisthenics exercise that strengthens the back, rear shoulders, and arms. Using your body weight as resistance, you pull yourself up on the rings, which also enhances your core stability. Compared to dumbbell rows or barbell rows, where the movement is more isolated, rowing on the rings requires more overall body tension. This exercise is ideal for building functional strength and specifically targeting the core muscles. It fits perfectly into a classic calisthenics routine and prepares you for more intense exercises, such as {ring pull-ups} or {ring muscle-ups}(). Thanks to the freedom of movement provided by the rings, other variations like hinge row, row to the stomach, and row to the forehead are possible, allowing for more focused training of different regions of the back.
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