Rocky Pull-Ups/Pulldowns

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How to do it

Wide overhand grip. Hang with straight arms and lean back about 30 degrees with your chest out. The set alternates: one rep pulling until the bar clears the **front** of your chest, the next bringing the back of your neck towards the bar from **behind**. Alternating works the lat at two angles back to back and makes the shoulder stabilise in both. **The behind-the-neck version demands shoulder mobility**: if you do not have it, do the front ones only. The classic mistake is forcing the back version by dropping your head instead of opening your chest.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Biceps, Shoulders

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