How to do the Rocky Pull-up Pulldown
Rocky Pull-up Pulldown is an advanced multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Rocky Pull-up Pulldown demonstration · © GymiaFit
Rocky Pull-up Pulldown at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Forearms
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Pull
Rocky Pull-up Pulldown step by step
- 1Stand in front of a pull-up bar with your feet shoulder-width apart.
- 2Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart.
- 3Hang from the bar with your arms fully extended and your body straight.
- 4Engage your back muscles and pull your body up towards the bar, leading with your chest.
- 5Pause for a moment at the top, then slowly lower your body back down to the starting position.
- 6Repeat for the desired number of repetitions.
Rocky Pull-up Pulldown — questions
What muscles does the Rocky Pull-up Pulldown work?
The Rocky Pull-up Pulldown primarily targets the Lats. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Rocky Pull-up Pulldown?
None — the Rocky Pull-up Pulldown uses your bodyweight only, so it works at home with nothing but floor space.
Is the Rocky Pull-up Pulldown suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Rocky Pull-up Pulldown?
Archer Pull Up, Bench Pull-ups, Chin-up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Rocky Pull-up Pulldown demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.