Ring Feet Elevated Bulgarian Row

Instructions for proper form

1. Set up the gymnastic rings at an appropriate height and ensure the bench is sturdy and stable. 2. Position a flat bench behind the rings. 3. Lie supine with your back resting on the bench and your feet elevated in the rings. 4. Grip the rings with a pronated grip (palms facing away) and extend your arms towards the ground. 5. Engage your core, keeping your body in a straight line from your head to your heels. 6. Pull the rings towards your torso, squeezing your shoulder blades together at the top of the movement. 7. Lower yourself back to the starting position under control.

Common mistakes to avoid

1. Allowing your hips to sag or arch excessively. 2. Pulling with only your arms instead of engaging your back. 3. Not keeping a neutral spine throughout the exercise. 4. Using momentum instead of controlled movement.

Benefits

Specific benefits of the exercise

This exercise enhances upper back strength, specifically targeting the latissimus dorsi, while also improving grip strength and core stability.

Expected results and timeframe

With consistent practice (2-3 times weekly), you can expect increased upper body strength and improved muscle definition within 6-8 weeks..

Who this exercise is best for

This exercise is ideal for intermediate individuals looking to enhance their back strength and muscle definition, particularly those with a solid foundation in basic calisthenics.

Scientific studies supporting its effectiveness

Research suggests that compound exercises, like this row, promote greater muscle hypertrophy and strength gains than isolation exercises. A study published in the Journal of Strength and Conditioning Research shows that pulling movements effectively engage the latissimus dorsi.

Variations

Beginner modifications

1. Perform the exercise with feet on the ground instead of elevated. 2. Use a resistance band as assistance by placing it under the rings.

Advanced progressions

1. Increase the elevation of the feet for more resistance. 2. Add a pause at the top of the pull for additional muscle engagement.

Integrations

Complementary exercises

Exercises like pull-ups, bent-over rows, and lat pulldowns can complement this movement by targeting similar muscle groups.

Super set recommendations

Pair this exercise with push-ups or dips for an effective superset that targets complementary upper body muscle groups.

Sample workout routines

1. Warm-up: 5-10 minutes of dynamic stretching. 2. Perform Ring Feet Elevated Bulgarian Row for 3 sets of 8-12 reps. 3. Follow with push-ups for 3 sets of 10-15 reps. 4. Cool down with upper body stretches.

Exercise combinations

Combine this row with exercises that engage the opposing muscle groups, such as chest presses or shoulder presses, for balanced upper body development.

Best time to do this exercise in your workout

Incorporate this exercise in the middle of your upper body workout after your compound presses, ensuring that your back muscles are fresh for optimal performance.