Welcome to day 2 of the Building Blocks progression powered by BridgeAthletic. The second exercise in this progression is the Decline Lat Pulldown.
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.
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About BridgeAthletic
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.
About Nick Folker
Nick Folker is the Co-Founder and Director of Elite Performance at BridgeAthletic. Nick’s athletes have won 22 Olympic Medals, 7 team NCAA Championships and over 170 individual and relay NCAA championships. Megan Fischer-Colbrie works as the Sports Science Editor at BridgeAthletic. Megan was a four-year varsity swimmer at Stanford, where she recently graduated with a degree in Human Biology.
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