The Rocky Pull-Up Pulldown exercise is a combination exercise that targets both the back and biceps muscles. It is a dynamic movement that mimics the action of pulling yourself up on a climbing wall or rock face.
How to perform
To perform the Rocky Pull-Up Pulldown exercise, follow these step-by-step instructions:1. Stand in front of a cable machine with a high pulley attachment. Adjust the weight to a challenging but manageable level.
2. Grasp the handle with an overhand grip, hands shoulder-width apart, and take a few steps back to create tension in the cable.
3. Engage your core and maintain a straight back throughout the movement.
4. Begin by pulling the handle down towards your chest, bending your elbows and squeezing your shoulder blades together.
5. As you reach the bottom of the movement, continue the motion by pulling the handle down towards your hips, simulating a pull-up motion.
6. Slowly reverse the movement, extending your arms back up towards the starting position.
7. Repeat for the desired number of repetitions.
Tips:
- Keep the movement controlled and avoid swinging or using momentum to lift the weight.
- Focus on squeezing your back muscles at the top of the movement for maximum effectiveness.
- Adjust the weight as needed to ensure proper form and technique.
The Rocky Pull-Up Pulldown exercise is a great way to build strength and muscle definition in the back and biceps while also improving grip strength and forearm development.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.