August 25, 2015 By Nick Folker

Building Blocks: The Combo Pullup Progression Day 2

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Day 2: Decline Lat Pulldowns

Welcome to day 2 of the Building Blocks progression powered by BridgeAthletic. The second exercise in this progression is the Decline Lat Pulldown.

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Before beginning, note the difference between this exercise and a regular Lat Pulldown. This version requires you to lean back at a 45-degree angle instead of sitting upright. This puts more focus on the lats, especially lower lats, and midsection while easing the pressure that the regular Lat Pulldown places on the shoulder capsule.

 

Exercise 2: Decline Lat Pulldowns  

Tips:

Sit on the lat pulldown seat, but further back than you would for the regular version. Press your knees up against the rollers and hook your feet under the machine for leverage. Reach up and grab hold of the bar, if you have not already done so before taking your seat. Set your hands at the curvature of the bar. Sink your traps and shoulder blades down. Lean back to 45 degrees. Keeping your back flat, pull the bar to your sternum, squeezing your shoulder blades together. Pause. Return the bar slowly to the start position. Pause. Repeat.

More Building Blocks:

Miss any of the progression or want to review? Check out the other building blocks below.

Day 1: Seated Cable Row

Or download our e-book to receive an in-depth look at our full August Building Blocks!

Now it's your turn:

Thanks for joining us on the second stage of the pushup progression. Follow us on Facebook at https://www.facebook.com/BridgeAthletic, Twitter at https://twitter.com/BridgeAthletic or on Instagram using the handle BridgeAthletic in order to see the rest of the progression.
 
Want Feedback? We're here to help. We highly encourage you and your athletes to share videos and pictures performing the exercises. Use #BuildBetterAtheltes in order to receive feedback and guidance from one of our elite coaches on the BridgeAthletic Performance Team. 
 
Be sure to check back tomorrow for more Building Blocks!
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About the Author

Nick Folker

Nick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s roster of athletes includes 35 Olympians winning 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships.

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