Rocky Pull Up Pulldown
Description
The Rocky pull up pulldown alternates between pulling the bar down to the chest in front and pulling it down behind the neck. The alternating pattern hits the lats from two different angles in one set, building full upper back development. The name references the boxer character Rocky Balboa.
Muscle Group
Equipment Required
Rocky Pull Up Pulldown Instructions
- Sit at a lat pulldown station with a wide bar attachment.
- Grip the bar wider than shoulder-width with an overhand grip.
- Sit tall with thighs secured under the pads.
- Brace your core and pull your shoulders back.
- Pull the bar down to your upper chest in front.
- Slowly extend your arms back overhead.
- On the next rep, pull the bar down behind your neck.
- Alternate front and behind-the-neck pulls each rep.
Rocky Pull Up Pulldown Form & Visual
Rocky Pull Up Pulldown Benefits
- Hits lats from two different angles
- Builds full upper back development
- Time-efficient lat training
- Develops shoulder mobility through both pull paths
- Useful for breaking through lat plateaus
- Strong rhomboid engagement on behind-neck pulls
Rocky Pull Up Pulldown Muscles Worked
- Latissimus dorsi
- Rhomboids
- Trapezius (middle and lower)
- Biceps brachii
- Posterior deltoid
Rocky Pull Up Pulldown Variations & Alternatives
- Lat Pulldown
- Behind The Neck Pulldown
- Pull Up
- Wide Grip Pulldown
