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How to do Rocky Pull-Up:

• Step 1: With arms wide apart, grab a Chin Up bar with your palms facing forward.
• Step 2: For your starting position, pull your waist back sightly to create a slight curve of your back while keeping your chest out.
• Step 3: Exhaling, raise yourself up and slightly back by pulling on the bar, lifting with the muscles in your shoulders and upper arms.
• Step 4: Touch your chest to the bar and pause for a moment.
• Step 5: Inhale as you slowly lower yourself to the starting position.
• Step 6: Exhaling, straighten your torse and raise yourself up and slightly forward by pulling on the bar, lifting with the muscles in your shoulders and upper arms.
• Step 7: Lean your head forward slightly and touch the backside of your neck to the bar.
• Step 8: Pause for a moment and then inhale as you slowly lower yourself to the starting position.
• Step 9: Repeat for a complete set.

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Muscles Worked

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Details

rocky pull-up is a calisthenics and total body exercise that primarily targets the lats and to a lesser degree also targets the shoulders, biceps and middle back ...more