Commando Pull-Up

Body region

• Back
• Arms
• Core

Muscles

Main

• Latissimus Dorsi
• Biceps
• Brachialis

Helps

• Trapezius
• Teres Major
• Rhomboids
• Brachioradialis

Holds

• Rectus Abdominis
• External Oblique
• Internal Oblique
• Flexor Digitorum Superficialis

Equipment

• Pull-Up Bar

Technique

1. Stand under the bar so it runs from front to back above your head.
2. Grip it with both hands close together, one in front of the other, palms facing each other.
3. Hang with straight arms, then pull up so your head passes to one side of the bar.
4. Lower to a full hang, then pull up so your head passes the other side.
5. Keep alternating sides each rep.

Cues

• Keep the legs still and the core tight to stop swinging.
• Pull the elbows down toward your hips.
• Swap which hand is in front between sets.

Common mistakes

• Kicking or twisting the legs to get up.
• Stopping short of a full hang at the bottom.
• Hitting the head on the bar by pulling straight up.

Alternatives

• Neutral-Grip Pull-Up
• Chin-Up
• Pull-Up