Commando Pull-Up
A pull-up with the hands close together, one in front of the other, on a bar that runs away from you. The head goes to one side of the bar, then the other, which loads the lats, biceps and grip unevenly in turn.
Primary muscles
- Lats (Latissimus Dorsi)
- Biceps
Secondary muscles
- Brachialis
- Teres Major
- Rhomboids
- Forearm Flexors
- Obliques
- Sets
- 3–4
- Reps
- 4–8 (alternating sides)
- Rest
- 90–120s
How to perform
Starting position
Stand side-on under the bar and grip it with both hands close together, one in front of the other, palms facing each other. Hang with arms straight.
Pull your shoulder blades down and brace.
Pull up, moving your head to one side of the bar until your chin passes it.
Lower under control to a full hang.
On the next rep take the head to the other side of the bar.
Breathing: Exhale as you pull, inhale as you lower.
Coaching tips
Elbows drive down to the hips
Tight core, no swinging
Alternate sides every rep
Common mistakes
Twisting the whole body to get up
Always going to the same side
Half reps that never reach a full hang
Safety notes
Build a solid regular pull-up and chin-up first.
Lower slowly; dropping into the hang strains the elbows.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.