They are great to pump the upper body, but not everyone can do it.
What are the benefits of Rocky pull-ups?
This version of the exercise perfectly pumps the broadest muscles of the back, shoulders, biceps and trapezius. However, for novice athletes, Rocky pull-ups will be challenging. In one repetition you will need to perform several movements, such as pulling up with your chest to the bar, dropping down, and then pulling up so that the bar is behind your head.
Rocky pull-ups cannot be classified as a traumatic exercise, but safety precautions must be observed. Try to avoid body movements, any sudden movements and hold on to the chinning bar firmly. Otherwise, it is easy to slip and fall from it, which may lead to injury.
Since it is a complicated kind of pulling up, it is better not to start doing it until your muscles are stronger. Prepare your back and arms for this load.
How to properly do pull-ups Rocky?
Technique of execution
- Grab the chinning bar with a grip slightly wider than your shoulders. Put your shoulder blades down. Legs can be bent at the knees or crossed, so as not to move the load on these muscles. Only arms and back should be involved in the exercise.
- Bend your arms at the elbows and slowly pull your chest toward the bar. Maintain a natural bend in your lower back. If you can’t reach the chinning bar with your chest, that’s okay. However, you should strive for this body position.
- Slowly lower yourself to the starting position.
- Pull yourself up to the bar so that the chinning bar is behind your head. You can tilt your head down for comfort.
- Return to the starting position.
- Do not make any sudden movements or body movements during the exercise.
