Rocky Pull-Ups/Pulldowns

Rocky Pull-Ups/Pulldowns is a advanced strength - alternating vertical-pull variation exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Latissimus dorsi
Secondary muscles: Biceps brachii, Rhomboids and middle trapezius, Deltoid
Exercise type: Advanced strength - alternating vertical-pull variation

Exercise technique

Grip
Take a wide but comfortable overhand grip on the bar.
Front preparation
Lift your chest with a small backward lean.
Front pull
Bring your upper chest toward the bar and pause under control.
Lower
Slowly extend your arms to return to the start.
Rear preparation
Only if your shoulder range allows it, bring your torso upright and move your head very slightly forward.
Rear pull
Rise so the bar approaches behind your neck; do not force neck contact.
Alternate
Lower under control and continue the front-and-back pattern with a small range.

Key technique points

Limit the rear pull according to shoulder comfort.
Do not strike your neck with the bar.
Do not force your head forward.
Recheck your grip at the bottom.
Do not use leg momentum.
Return to front pulls if the rear path is uncomfortable.

Common mistakes

Forcing contact behind the neck

Do not pull your shoulders behind their comfortable limit to make the bar touch your neck.

Excessive head bend

Do not bend your neck sharply to move beneath the bar.

Grip too wide

Do not force a shoulder angle that limits your range of motion.

Swinging during the transition

Do not switch between front and rear positions using hip swings.

Ignoring shoulder pinching

Do not persist with an uncomfortable rear pull.

Releasing the descent

Do not fall without control from either top position.

Frequently asked questions