Set-up: Grasp two gymnastic rings at approximately shoulder width and press into them to achieve full extension. This is the start position, same as in a traditional dip.
Movement: 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.