This pullup progression utlizes a combination of body weight, machine, bilateral and unilateral exercises to help you achieve your goal of performing a pullup.
The first exercise in the progression is a Seated Cable Row. This exercise allows athletes that struggle to pull their own weight to progress safely towards the pullup.
Exercise 1: Seated Cable Row
Sit on the bench, knees bent, holding the cable handle just above your knees. Feet are hip-width apart, knees bent, chest out, back flat. Without using a backward sway, pull the handle to your midsection, squeezing your shoulder blades down and together. Pause. Return slowly to start position.
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