Rocky Pull-Ups/Pulldowns

What it is

This challenging exercise combines two distinct pull-up variations into one set, building comprehensive upper body pulling strength. You will alternate between bringing the bar to your upper chest and then behind your neck. It primarily works your latissimus dorsi, commonly known as lats, alongside your biceps, middle back, and shoulders. This compound movement efficiently targets multiple muscle groups.

Technique tips

• For the chest-to-bar portion, lean back slightly and arch your lower back.
• Keep your torso straight when pulling the bar behind your neck.
• Focus on squeezing your latissimus dorsi at the top of each pull.
• Exhale as you pull your body up and inhale as you slowly lower yourself.
• Control the descent on every repetition to fully stretch your lats.
• Gently lean your head forward to assist with the behind-the-neck pull.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.