Rocky Pull-Up Pulldown

A dynamic pulling variation that combines the intensity of a pull-up with the rhythmic tension of a pulldown to maximize time under tension.

Exercise Details

Level: Advanced
Body Area: upper
Type: pull
Mechanics: Compound

Required Equipment

Pull-up Bar

Target Muscle Groups

Primary

Back

Secondary

Biceps

Setup

Hang from a pull-up bar with a wide pronated grip. Brace your core and maintain a slight hollow body position.

Instructions

1. Pull your body up to the bar.
2. Perform a partial eccentric lowering, then pull back up immediately.
3. Focus on explosive upward phases.
4. Maintain scapular tension throughout.
5. Control the final descent.

Common Mistakes

1. Excessive swinging.
2. Shrugging at the top.
3. Losing core stability.

Alternative Exercises

Zottman Curl

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Wide Grip Behind the Neck Pull-Up

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A back exercise using two separate handles to allow for a neutral grip. This variation is shoulder-friendly and builds significant mid-back thickness.