Rocky Pull-Ups/Pulldowns
How to do the Rocky Pull-Ups/Pulldowns with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lats
Biceps, Mid Back, Shoulders
Other
How to do the Rocky Pull-Ups/Pulldowns
- 1
Grab the pull-up bar with the palms facing forward using a wide grip.
- 2
As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- 3
Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
- 4
After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
- 5
Now repeat the same movements as described above except this time your torso will remain straight as you go up and the bar will touch the back of the neck instead of the upper chest. Tip: Use the head to lean forward slightly as it will help you properly execute this portion of the exercise.
- 6
Once you have lowered yourself back down to the starting position, repeat the exercise for the prescribed amount of repetitions in your program.
Log it, see it on your body.
Every Rocky Pull-Ups/Pulldowns set you log feeds Ascend's anatomy heatmap, so your lats volume is visible at a glance, and counts toward your bodyweight-strength tier.
More lats exercises
Rocky Pull-Ups/Pulldowns: common questions
What muscles does the Rocky Pull-Ups/Pulldowns work?
The Rocky Pull-Ups/Pulldowns primarily works the Lats. It also recruits the Biceps, Mid Back and Shoulders as supporting muscles.
Is the Rocky Pull-Ups/Pulldowns suitable for beginners?
The Rocky Pull-Ups/Pulldowns is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
Is the Rocky Pull-Ups/Pulldowns a compound or isolation exercise?
The Rocky Pull-Ups/Pulldowns is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Rocky Pull-Ups/Pulldowns with correct form?
Grab the pull-up bar with the palms facing forward using a wide grip. Follow the full step-by-step above for the complete movement.
Log your Rocky Pull-Ups/Pulldowns sets, free.
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