Rocky Pull-Ups/Pulldowns

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.

Muscles worked

Role	Muscles
Primary	lats
Secondary	biceps, middle back, shoulders
Equipment	other equipment
Difficulty	intermediate
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

V-Bar Pullup Bodyweight Wide-Grip Rear Pull-Up Bodyweight Chin-Up Bodyweight Pullups Bodyweight Close-Grip Front Lat Pulldown Cable Machine Full Range-Of-Motion Lat Pulldown Cable Machine

Easier than the Rocky Pull-Ups/Pulldowns

Same movement pattern, lower entry difficulty — work up from here.

Close-Grip Front Lat Pulldown beginner · Cable Machine Underhand Cable Pulldowns beginner · Cable Machine V-Bar Pullup beginner · Bodyweight

Superset the Rocky Pull-Ups/Pulldowns with

Opposing chest and shoulders work — alternate sets without extra rest.

Dips - Chest Version chest Front Plate Raise shoulders Battling Ropes shoulders Sled Overhead Backward Walk shoulders

Common questions

What muscles does the Rocky Pull-Ups/Pulldowns work?

The Rocky Pull-Ups/Pulldowns primarily works the lats, with the biceps, mid back, and shoulders as secondary movers. Close-Grip Front Lat Pulldown, Full Range-Of-Motion Lat Pulldown, and Kipping Muscle Up train the same muscle, across 7 equipment types.

What equipment do you need for the Rocky Pull-Ups/Pulldowns?

The Right Equipment. Without the right equipment, V-Bar Pullup, Wide-Grip Rear Pull-Up, and Chin-Up train the same muscle, and 8 of the catalogue's options for this muscle need no equipment.

Is the Rocky Pull-Ups/Pulldowns suitable for beginners?

It is rated intermediate. Start with Close-Grip Front Lat Pulldown, Underhand Cable Pulldowns, and V-Bar Pullup and work up.

Where should the Rocky Pull-Ups/Pulldowns go in a workout?

Early — the Rocky Pull-Ups/Pulldowns is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Dips - Chest Version and Front Plate Raise later.

Similar exercises

Close-Grip Front Lat Pulldown Cable Machine Full Range-Of-Motion Lat Pulldown Cable Machine Kipping Muscle Up Other Equipment Muscle Up Other Equipment Rope Climb Other Equipment Side To Side Chins Other Equipment