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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BridgeAthletic works with elite professional, collegiate, and club swimming programs to provide a turnkey solution for dryland training. Led by Nick Folker, the top swimming strength and conditioning coach in the world, our team builds stroke-specific, custom-optimized dryland programs for each of our clients. The individualized workouts are delivered directly to athletes via our state of the art technology platform and mobile applications. Check Nick and BridgeAthletic out as recently featured in SwimSwam.
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