Rocky Pull-Up/Pulldowns

Technique

How to perform Rocky Pull-Up/Pulldowns

1. Take a wide overhand grip on a pull-up bar and hang with your feet clear.
2. For the front repetition, incline your torso back slightly and bend your elbows to pull your upper chest toward the bar.
3. Lower under control until your elbows straighten, allowing your shoulder blades to move with the return.
4. For the next repetition, keep your torso more upright and move your head just forward of the bar as you pull to a behind-head finish.
5. Use a controlled shoulder range rather than forcing the bar against your neck, then lower to the extended-arm hang.
6. Continue alternating front and behind-head repetitions without kicking or swinging.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi.