Commando Pull-Up
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Log this exerciseMuscles
Technique
Hang from a pull-up bar with both hands close together, one in front of the other. Pull yourself up so your head passes to one side of the bar, then alternate sides on the next rep. Keep your core engaged to avoid excessive swinging. Lower back down under control between reps.
Steps
- Hang from the bar with both hands close together, one in front of the other
- Pull yourself up so your head passes to one side of the bar
- Touch your shoulder or chest near the bar at the top
- Lower back down under control to a full hang
- Alternate sides on the next repetition
Common mistakes
- Swinging the body to build momentum instead of pulling with the back
- Always going to the same side and neglecting the other
- Not fully extending the arms at the bottom of each rep
Variations
- Standard pull-up with a shoulder-width grip for a simpler pattern
- Towel commando pull-up for extra grip demand
- Weighted commando pull-up with a dip belt for added load
Related exercises
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Try ForceIndex freeFAQ
What muscles does Commando Pull-Up work?
Muscles: Lats, Biceps.
What equipment do I need for Commando Pull-Up?
Equipment: Bodyweight.
Where can I do Commando Pull-Up?
Location: Gym, Street.
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