Rocky Pull-up Pulldown
Expert Advice
Focus on a full range of motion and control the eccentric (lowering) phase to increase muscle activation.
How-to-do Steps
- Stand under a pull-up bar and grab it with a wide grip, palms facing forward.
- Perform a pull-up by pulling your body up until your chin clears the bar.
- Once at the top, slowly lower yourself back down with control.
- Without touching the ground, immediately transition into a pulldown by bending your knees and pulling the bar down to your thighs.
- Extend your arms back up and repeat the sequence for the desired number of repetitions.
Details
Primary
Lats40%
Secondary
Biceps20%
Forearms20%
Shoulders10%
Traps10%
Equipment
Special Bar
Exercise Type
Strength
