Commando Pull up

Build impressive back and bicep strength with the Commando Pull-up. This advanced bodyweight exercise uses an alternating grip to challenge your lats and

IntermediateBack Waist Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Commando Pull up

Compound

Assisted Commando Pull up

Back · Waist · Body weight

Intermediate

Compound

Pull up

Back · Body weight

Intermediate

Compound

Seated Pull up

Back · Body weight

Intermediate

Compound

Rear Pull up

Back · Body weight

Advanced

Description

A variation of the traditional pull-up where the individual alternates grips after each rep. Great for the back and bicep muscles.

Save Commando Pull up to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Commando Pull up

01
Setup
Stand directly under a pull-up bar and grasp it with a mixed grip, one palm facing you and the other facing away, with your hands close together (about shoulder-width apart).
02
Setup
Hang freely with your arms fully extended, engaging your core and retracting your shoulder blades slightly to create tension in your upper back.
03
Pull your body upwards, leading with your chest, until your head clears the bar to one side, actively squeezing your lats and exhaling during this phase.
04
Slowly lower yourself back down to the starting position with controlled movement, allowing your arms to fully extend, and inhaling during the descent.
05
Without letting go, immediately pull yourself up again, this time clearing the bar to the opposite side of your head, maintaining core tension throughout the pull.
06
Control the descent back to the full hang, ensuring a smooth and deliberate movement for each repetition of the set.

Tips

Maintain a tight core throughout the movement to prevent unwanted swinging and ensure maximal power transfer to your lats and biceps.
Focus on initiating the pull by driving your elbows down towards your hips, actively engaging your lats rather than just pulling with your arms.
Control the eccentric (lowering) phase for 2-3 seconds to maximize muscle engagement and build greater strength and hypertrophy.
Experiment with slightly varying your hand placement, whether closer or slightly wider, to target different areas of the back and biceps more effectively.

Common mistakes

Using momentum or kipping to get up reduces the muscle activation; instead, focus on a slow, controlled pull-up with strict form from a dead hang.
Not fully extending at the bottom limits the range of motion and strength gains; ensure a complete hang with straight arms before initiating the next pull.
Failing to alternate which side your head clears the bar on each repetition can lead to muscular imbalances; consciously switch sides consistently.

In the Ellim app, Commando Pull up unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train commando pull up?

Get Ellim — Free

Questions

Is Commando Pull up good for beginners?

Commando Pull up is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Commando Pull up?

You need Body weight to perform Commando Pull up. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Commando Pull up?

Maintain a tight core throughout the movement to prevent unwanted swinging and ensure maximal power transfer to your lats and biceps. Focus on initiating the pull by driving your elbows down towards your hips, actively engaging your lats rather than just pulling with your arms. Control the eccentric (lowering) phase for 2-3 seconds to maximize muscle engagement and build greater strength and hypertrophy. Experiment with slightly varying your hand placement, whether closer or slightly wider, to target different areas of the back and biceps more effectively.

What are common mistakes when doing Commando Pull up?

Using momentum or kipping to get up reduces the muscle activation; instead, focus on a slow, controlled pull-up with strict form from a dead hang. Not fully extending at the bottom limits the range of motion and strength gains; ensure a complete hang with straight arms before initiating the next pull. Failing to alternate which side your head clears the bar on each repetition can lead to muscular imbalances; consciously switch sides consistently.