Rocky Pull-Up Pulldown
Wide-grip pull-ups that alternate: one rep brings the chin over the bar, the next brings the bar behind the neck.
How to do it
Setup
Hanging from the bar with a wide overhand grip, arms long, legs still.
Steps
- Pull up until the chin clears the bar, then lower to long arms.
- Pull up again with the head forward so the bar ends behind the neck.
- Lower with control and keep alternating front and back.
Common mistakes
Swinging into the reps: start each one from a still hang. Craning the neck to clear the bar: stop the rear rep at the base of the neck. Pain at the front of the shoulder on the rear rep: keep to front pull-ups.
Breathing
Exhale on the pull, inhale on the way down.
