Set-up: Grasp two gymnastic rings at approximately shoulder width and press into them to achieve full extension. This is the start position.
Movement: Begin by hanging from the rings and bracing through your core. Now raise your legs straight out in front of you so they are parallel to the floor, contracting your abdominals and surrounding muscles while minimizing flexion in your lumbar spine. Hold your legs in this position for the duration of the exercise. Now, keeping your shoulder blades and core stable, descend so that your upper arms move away from your body to the sides, while maintaining a vertical forearm position. Descend until your upper arms are nearly parallel to the floor. Reverse the movement under control.
Caution: The bulgarian dip is an advanced exercise that should not be performed until a large base of strength and range of motion in the dips and shoulder girdles has been established.
Muscle Roles in dips on rings - l-style - bulgarian