Rocky Pull-Up Pulldown

Setup

1. 01Grip the bar overhand, moderately wider than shoulder width.
2. 02Hang at full extension with shoulder blades set down.
3. 03Confirm comfortable behind-neck mobility before using this variation.
4. 04Brace the core to keep the body quiet between rep styles.

Execution

1. 01Pull up bringing the chin over the bar in front.
2. 02Lower to a full hang under control.
3. 03Pull up again, this time guiding the head forward so the bar lands behind the neck.
4. 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.