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All exercises

Rocky pull-up pulldown

Intermediate

Rocky pull-up pulldown is a compound bodyweight exercise for the lats, also working the biceps and forearms.

What it works

Primary muscle

Lats

Also works

BicepsForearms

Equipment
Bodyweight
Type
Compound · Pull
Logged as
Bodyweight + added weight
Suggested rest
2 min

How to do it

  1. 1Stand in front of a pull-up bar with your feet shoulder-width apart.
  2. 2Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart.
  3. 3Hang from the bar with your arms fully extended and your body straight.
  4. 4Engage your back muscles and pull your body up towards the bar, leading with your chest.
  5. 5Pause for a moment at the top, then slowly lower your body back down to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • L-pull-upBodyweight
  • Pull-upBodyweight
  • Archer pull upBodyweight
  • Rear pull-upBodyweight
  • Pull up (neutral grip)Bodyweight
  • Weighted pull-upWeight plate

Easier variations

  • Assisted parallel close grip pull-upMachine
  • Assisted pull-upMachine
  • Assisted standing chin-upMachine
  • Assisted standing pull-upMachine

Harder variations

  • Weighted close grip chin-up on dip cageWeight plate
  • Weighted one hand pull upWeight plate
  • Weighted pull-upWeight plate
  • One arm chin-upBodyweight
Logged today · 2 min restRocky pull-up pulldown

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More Back exercises

  • Alternate lateral pulldownCable
  • Assisted parallel close grip pull-upMachine
  • Assisted pull-upMachine
  • Assisted standing chin-upMachine
  • Assisted standing pull-upMachine
  • Back extension on exercise ballOther