Rocky Pull-Up Pulldown

Muscles worked

Setup

1. Grip the pull-up bar with a wide overhand (pronated) grip, significantly wider than shoulder-width.
2. Hang with arms fully extended in a 'dead hang' position.
3. Engage your core and squeeze your glutes to stabilize your lower body and prevent swinging.
4. Retract and depress your scapula to create an 'active hang' before starting the first rep.

How to do it

1. Exhale and pull your body upward until the bar touches your upper chest, focusing on driving your elbows down.
2. Inhale as you lower yourself back to the starting position with a controlled 2-second eccentric phase.
3. On the next rep, exhale and pull upward while leaning your head slightly forward so the bar touches the base of your neck/upper traps.
4. Lower yourself back to a full hang and continue alternating between front and back positions.

Form checklist

• Maintain a vertical torso; avoid excessive arching or 'kipping' with the legs.
• Ensure the bar clears the head comfortably during the behind-the-neck phase without straining the neck forward.
• Keep your elbows flared out during the behind-the-neck phase to maximize upper back engagement.
• Reach full elbow extension at the bottom of every single rep.

Pro tips

• During the behind-the-neck phase, focus on squeezing your shoulder blades together as if trying to pinch a coin between them.
• If shoulder mobility is a limiting factor, only pull as high behind the neck as your range of motion safely allows without pain.
• Visualize pulling the bar down to you rather than pulling yourself up to the bar to improve lat recruitment.

Make it harder

• Add a weighted vest or dip belt to increase the resistance.
• Incorporate a 2-second isometric hold at the peak of both the front and back contractions.

Frequently asked

What muscles does the rocky pull-up pulldown work?

The rocky pull-up pulldown primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the rocky pull-up pulldown?

The rocky pull-up pulldown uses pull up bar.

Is the rocky pull-up pulldown good for beginners?

The rocky pull-up pulldown is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Archer Pull-UpAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Chin Up From KneeIntermediate · biceps, lats, and trapezius