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
Variations of Commando Pull up
Assisted Commando Pull up
Master the assisted commando pull-up to build significant back and bicep strength. This unique pull-up variation targets your lats and core effectively.
Pull up
Master the pull-up to build a strong back, biceps, and grip. This challenging bodyweight exercise effectively targets your lats for superior upper body
Seated Pull up
Perform seated pull-ups to strengthen your back, lats, and biceps. This bodyweight exercise builds upper body pulling strength, improving posture and
Rear Pull up
Master the challenging Rear Pull-up to build a powerful back, strong biceps, and sculpted shoulders. Elevate your strength and muscle definition.
Description
A variation of the traditional pull-up where the individual alternates grips after each rep. Great for the back and bicep muscles.
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How to Do Commando Pull up
- 1Setup
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).
- 2Setup
Hang freely with your arms fully extended, engaging your core and retracting your shoulder blades slightly to create tension in your upper back.
- 3
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.
- 4
Slowly lower yourself back down to the starting position with controlled movement, allowing your arms to fully extend, and inhaling during the descent.
- 5
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.
- 6
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.
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