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Rocky Pull-Up Pulldown
A wide-grip pull-up alternating reps to the front and behind the neck, adding variety and time under tension for the lats and upper back in one continuous set.
BackBodyweightVertical pull
GoLightWeight mediarocky-pull-up-pulldown
Demonstration coming soon
Primary
Latissimus dorsi
Secondary
RhomboidsRear deltoidsBicepsMiddle trapezius
Equipment
Bodyweight
Pattern
Vertical pull
Setup
- 01Grip the bar overhand, moderately wider than shoulder width.
- 02Hang at full extension with shoulder blades set down.
- 03Confirm comfortable behind-neck mobility before using this variation.
- 04Brace the core to keep the body quiet between rep styles.
Execution
- 01Pull up bringing the chin over the bar in front.
- 02Lower to a full hang under control.
- 03Pull up again, this time guiding the head forward so the bar lands behind the neck.
- 04Keep alternating front and rear reps for the length of the set.
Checkpoints
- -Every rep returns to a full dead hang before switching target.
- -The behind-neck reps use a gentle head glide, not a hard crane.
- -Shoulder blades stay depressed on both rep styles.
- -Rep tempo stays even; the rear reps do not get rushed.
Common mistakes
- -Using this variation without the shoulder mobility for behind-neck pulling.
- -Shortening range on the rear reps to keep the count going.
- -Swinging between front and rear reps for momentum.
- -Taking a grip so wide that the rear position becomes a joint grind.
Programming notes
- -Use 2 to 4 sets of 6 to 12 total alternating reps as a pull-up accessory.
- -Requires solid strict pull-up capacity first; 8 plus front reps is a fair prerequisite.
- -Skip the rear reps and do standard wide-grip pull-ups if any shoulder pinch appears.
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