Rocky Pull-Ups/Pulldowns

Starting position:

Grab the bar at the widest position using an overhand grip. Your elbows are at about a 90-degree angle when in the upper position. Slightly bend your knees and take a suspended position.

Exercise:

From the starting position pull your body towards the bar, contracting your back and hand/arms muscles. Go up to an about 90 degrees angle at the elbow joints, exhaling, into the upper position. Do the movement alternatively in two positions: in the first upper position the bar is in front of your face and then after returning to the starting position pull your body up again with the bar behind your head at neck level. Always inhale when you go back to extension at the elbows. Do the required number of repetitions.

Note:

Make sure you use the correct bar grip. Make sure your torso is firm when doing the exercise. When going back to the starting position use a slow controlled motion instead of suddenly relaxing the muscle tension.

Recommendation:

The number of repetitions depends on your type of training. Most training plans require maximum repetitions for this exercise. When you have done 10 repetitions in one series, you can add weight to your dip belt.

***

Rocky pull-ups are an exercise alternating pull-ups to the chest (similar to Gironda chin-ups) and pull-ups behind the neck.

You simply do one pull-up with your head and torso leaning backwards until the bar touches your chest and then one pull-up with the bar touching the back of your neck.

The second part of rocky pull-ups exercise (behind-the-neck pull-up) puts much strain on the group of tendons and muscles known as rotator cuff and can lead to shoulder injuries.