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Rocky Pull Up Pulldown

Rocky Pull Up Pulldown

The Rocky Pull Up Pulldown is a compound exercise that targets multiple upper body muscles including the back, biceps, and shoulders. This exercise is a combination of the classic pull-up and pulldown movements, offering unique benefits for overall upper body strength and muscular development. To perform the Rocky Pull Up Pulldown, you'll need a pull-up bar and a resistance band or cable machine. Begin by grabbing the pull-up bar with an overhand grip, slightly wider than shoulder-width apart. Hang with your arms fully extended, shoulders relaxed, and core engaged. With controlled movement, pull yourself up using your back muscles until your chin reaches the height of the bar. Pause briefly at the top, focusing on squeezing your shoulder blades together. Then, slowly lower yourself back to the starting position. To transition into the pulldown movement, move to the cable machine or attach a resistance band to a sturdy anchor above you. Keeping your grip width the same, pull the cable or band down towards your chest, focusing on the contraction of your back muscles. Return to the starting position with control. The Rocky Pull Up Pulldown offers a comprehensive upper body workout by challenging your muscles from different angles. It helps build strength in your back, improves posture, and enhances overall upper body muscular endurance. As with any exercise, it's essential to maintain proper form and start with a weight or resistance level that allows you to perform the movement correctly and safely. Combine this exercise with a balanced nutrition plan and sufficient rest to maximize your fitness results.


  • Begin by standing facing a cable machine, with the cable attachment at the top pulley.
  • Stand straight, feet shoulder-width apart, and hold the handles of the cable attachment with an overhand grip.
  • Take a step back to create tension in the cable, and slightly lean forward at the waist.
  • Keep your elbows slightly bent and pull the handles down towards your waist, squeezing your shoulder blades together.
  • Pause for a moment at the bottom of the movement, feeling the contraction in your back muscles.
  • Slowly release the handles and return to the starting position, maintaining control throughout the movement.
  • Repeat for the desired number of repetitions, focusing on maintaining proper form and control.
  • Remember to breathe throughout the exercise, inhaling as you release the handles and exhaling as you pull them down.

Tips & Tricks

  • Ensure proper form and technique to maximize effectiveness and prevent injury.
  • Start with lighter weights or resistance bands to build strength in the required muscles.
  • Gradually increase the weight or resistance as you become more comfortable and stronger.
  • Engage your core muscles throughout the exercise to maintain stability and control.
  • Focus on the mind-muscle connection and concentrate on using the target muscles to pull the weight or resistance.
  • Do not swing or use momentum to perform the exercise. Maintain controlled and deliberate movements.
  • Include variety in your workout routine by incorporating different pulling exercises to target various muscles.
  • Allow adequate rest between sets to prevent overexertion and promote muscle recovery.
  • Listen to your body and modify the exercise as needed to avoid pain or discomfort.
  • Ensure a balanced diet with sufficient protein intake to support muscle growth and recovery.

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