Rocky pull-up pulldown

How to do it

1. 1Stand in front of a pull‑up bar with feet shoulder‑width apart.
2. 2Reach up and grab the bar with a pronated grip, slightly wider than shoulder width.
3. 3Hang with your arms fully extended and your body straight.
4. 4Activate your back muscles and pull your body toward the bar, leading with your chest.
5. 5Pause briefly at the top, then lower yourself slowly back to the starting position.
6. 6Repeat for the desired number of reps.

More lats exercises

• Weighted muscle upWeighted
• Mixed grip chin-upBodyweight
• Band kneeling one arm pulldownResistance band
• Barbell pullover to pressBarbell
• Band assisted pull-upResistance band
• Kipping muscle upBodyweight
• Muscle-up (on vertical bar)Bodyweight
• Muscle upBodyweight

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.