TETSURocky Pull-Up Pulldown
The Rocky Pull-Up Pulldown is a bodyweight exercise for the back that primarily targets the lats, with the biceps and forearms assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Rocky Pull-Up Pulldown
- Stand in front of a pull-up bar with your feet shoulder-width apart.
- Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart.
- Hang from the bar with your arms fully extended and your body straight.
- Engage your back muscles and pull your body up towards the bar, leading with your chest.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Rocky Pull-Up Pulldown work?
The Rocky Pull-Up Pulldown primarily targets the lats. The biceps and forearms work as supporting muscles.
What equipment do I need for the Rocky Pull-Up Pulldown?
None. The Rocky Pull-Up Pulldown uses your body weight only, so you can do it anywhere.
How many sets and reps of the Rocky Pull-Up Pulldown should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Rocky Pull-Up Pulldown works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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