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Lats

Rocky Pull-Ups/Pulldowns

Rocky Pull-Ups/Pulldowns (Start)Rocky Pull-Ups/Pulldowns (End)
LevelIntermediateEquipmentOtherMechanicCompoundForcePull

A hybrid vertical pull that mixes a pull-up with a pulldown, training the lats, biceps and mid-back.

Strength
Primary musclesLats
Secondary musclesBicepsMiddle BackShoulders

Energy burned

≈ 25 kcalFor 3 × 8–12, rest 90s · ≈ 4.4 kcal/min

Estimate range 19–32 kcal (±25 %)

Muscle mass worked13 %
Effort during a set7.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Grasp a pull-up bar or handle with an overhand grip slightly wider than shoulder width.
  2. 2Hang with your arms extended and your core tight.

How to perform

  1. 1Pull your elbows down and lift your chest toward the bar.
  2. 2Pull until the bar reaches your chin or upper chest.
  3. 3Squeeze your shoulder blades at the top.
  4. 4Lower yourself slowly to straight arms.
  5. 5Repeat.

Alternatives

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Stretches for Lats

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