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Rocky Vertical Pulls

Learn how to properly perform the Rocky Vertical Pulls with this complete demonstration video.

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What is the Rocky Vertical Pulls?

The Rocky Vertical Pulls are a powerful back exercise, inspired by Rocky Balboa's famous training. They primarily target the latissimus dorsi, enhancing back strength and definition.

How to properly perform the Rocky Vertical Pulls

  1. Start by adjusting the pulldown machine to a comfortable height.
  2. Grip the bar with an overhand grip, slightly wider than shoulder-width.
  3. Pull the bar down towards your chest while leaning back slightly.
  4. Focus on squeezing your shoulder blades together at the bottom of the movement.
  5. Slowly return the bar to the starting position.
  6. Repeat for the desired number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
  • Calisthenics
Primary muscle
Secondary muscle(s)
Required equipment
Mechanics type

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