Rocky Pull-Ups/Pulldowns
Muscles worked
Instructions
- 1Grab the pull-up bar with the palms facing forward using a wide grip.
- 2As 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.
- 3Pull 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.
- 4After 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.
- 5Now 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.
- 6Once you have lowered yourself back down to the starting position, repeat the exercise for the prescribed amount of repetitions in your program.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Rocky Pull-Ups/Pulldowns
Rocky pull-ups combine two variants within the same set: a standard pull-up where the bar touches the upper chest, followed by a pull-up where the torso stays upright and the bar touches behind the neck. The name references the training style popularized in the Rocky films, alternating both styles to maximize back stimulation from different angles. It's a great way to vary lat and mid-back stimulation within a single pull-up set.
check_circleBenefits
- check_circleVaries the pulling angle to stimulate the back from two different axes
- check_circleDevelops both the lats and mid-back within a single set
- check_circleAdds variety to break up a standard pull-up routine
- check_circleBuilds scapular control through the alternating pulling paths
lightbulbExecution tips
- lightbulbBe very cautious with the behind-the-neck pull: only include it if your shoulder mobility allows
- lightbulbReduce the range on the neck pull if you feel any shoulder discomfort
- lightbulbKeep the torso stable, only the arms and shoulders should move
- lightbulbStrictly alternate a chest pull-up then a neck pull-up on each rep
warningCommon mistakes
- warningForcing the behind-the-neck pull despite insufficient shoulder mobility
- warningSwinging to compensate for fatigue instead of keeping the torso stable
- warningForgetting the alternation and only doing chest pull-ups
- warningNot returning to full extension between the two variants
helpFrequently asked questions
Is the behind-the-neck pull risky for the shoulders?expand_more
It can be if shoulder mobility is limited; if you feel discomfort, swap it for a standard chest pull-up instead.
In what order should I alternate the two variants?expand_more
Typically one chest rep followed by one neck rep, keeping a controlled tempo on each.
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