PlanWorkouts

Exercise 0678 · REF cQ19bBP

Rocky Pull-Up Pulldown exercise animation

Rocky Pull-Up Pulldown

Category
Back
Equipment
Body Weight
Target
Lats

This pull-up and pulldown combination mimics a boxer's rope-a-dope rhythm, alternating pulling patterns to keep the lats and biceps under near-continuous tension. It's more of a conditioning-focused back finisher than a max-strength builder, given the pacing involved.

How to Do the Rocky Pull-Up Pulldown

  1. Stand in front of a pull-up bar with your feet shoulder-width apart.
  2. Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart.
  3. Hang from the bar with your arms fully extended and your body straight.
  4. Engage your back muscles and pull your body up towards the bar, leading with your chest.
  5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Rocky Pull-Up Pulldown primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have body weight? These target the same lats with different equipment.

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Barbell Bent Arm Pullover Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Rocky Pull-Up Pulldown work?
The Rocky Pull-Up Pulldown primarily targets the lats, with the biceps and forearms assisting.
What equipment do I need for the Rocky Pull-Up Pulldown?
The Rocky Pull-Up Pulldown is done with no equipment — just body weight.
What's a good alternative to the Rocky Pull-Up Pulldown?
If you don't have access to the space or setup it needs, the Alternate Lateral Pulldown targets the same lats using cable instead.