Rocky Pull-Ups/Pulldowns
The Rocky Pull-Ups/Pulldowns is a intermediate compound movement that activates 4 muscle groups simultaneously. It primarily targets the Lats, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The lats handles the primary load during this movement. The biceps and middle back and shoulders assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Rocky Pull-Ups/Pulldowns work?
The Rocky Pull-Ups/Pulldowns primarily works the Lats. Secondary muscles include the Biceps, Middle Back, Shoulders, which assist during the movement.
Is the Rocky Pull-Ups/Pulldowns good for beginners?
The Rocky Pull-Ups/Pulldowns is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Rocky Pull-Ups/Pulldowns?
You need other to perform the Rocky Pull-Ups/Pulldowns. Most commercial gyms will have this available.
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