Rocky Pull-Ups/Pulldowns

An intermediate strength exercise for the back, biceps and shoulders, done with a pull-up bar.

Movement guide

Rocky Pull-Ups/Pulldowns

Demand · source-assignedMedium (unreviewed)

Equipment requiredOther / check instructions + Pull-up bar

Muscle focusBack · Biceps · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

V-Bar PullupBeginner · Pull-up bar

Similar move, beginner grade.

This move

Rocky Pull-Ups/Pulldowns demonstrated on the 3D figure

3D demoRocky Pull-Ups/PulldownsIntermediate · Other / check instructions + Pull-up bar

Intermediate grade (source-assigned).

Harder option

Weighted pull-up demonstrated on the 3D figure

3D demoWeighted pull-upAdvanced · Pull-up bar + Something with weight

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Grab the pull-up bar with the palms facing forward using a wide grip.
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.
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.
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.
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.
Once you have lowered yourself back down to the starting position, repeat the exercise for the prescribed amount of repetitions in your program.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Biceps, Shoulders.

Equipment

Other / check instructions + Pull-up bar

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Wide-Grip Rear Pull-Up demonstrated on the 3D figure

3D demoWide-Grip Rear Pull-UpIntermediate · Pull-up bar

Negative pull-up demonstrated on the 3D figure

3D demoNegative pull-upIntermediate · Pull-up bar + A step

3D demoPull-upAdvanced · Pull-up bar

Scapular pull-up demonstrated on the 3D figure

3D demoScapular pull-upIntermediate · Pull-up bar

Assisted pull-up (machine) demonstrated on the 3D figure

3D demoAssisted pull-up (machine)Beginner · Strength machine

Band Assisted Pull-Up demonstrated on the 3D figure

3D demoBand Assisted Pull-UpBeginner · Other / check instructions + Pull-up bar

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Questions people ask

What muscles does the Rocky Pull-Ups/Pulldowns work?

Mainly the back, with help from the biceps and shoulders.

What equipment do I need for the Rocky Pull-Ups/Pulldowns?

Other / check instructions + Pull-up bar.

Is the Rocky Pull-Ups/Pulldowns good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the V-Bar Pullup.

What is an easier alternative to the Rocky Pull-Ups/Pulldowns?

Try the V-Bar Pullup. It works similar muscles at a lower grade.

How do I make the Rocky Pull-Ups/Pulldowns harder?

Progress to the Weighted pull-up, or add load, range or slower lowering once your form is solid.