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Lats · Intermediate

Rocky Pull Up Pulldown

Side-to-side pull-up variation that alternates the chest toward each hand to increase asymmetric lat and arm demand.

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Exercise overview

Training details

LatsUpper BackBicepsForearmsCore

Equipment

Bodyweight

Sets × reps

3 × 8 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Hang from a pull-up bar with a wide overhand grip, active shoulders, and a braced trunk.
  2. 02Pull upward while shifting the chest toward one hand rather than traveling straight to the center.
  3. 03Reach the highest controlled position near that side without twisting or kicking.
  4. 04Lower to a full active hang, then repeat toward the opposite hand.
  5. 05Count equal repetitions per side and stop before momentum replaces controlled pulling.

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