Commando Pull-up

Commando Pull-up

Back, Waist · Body weight

Target muscles

Trapezius lower fibersTeres majorLatissimus dorsiInfraspinatusTrapezius middle fibersObliquesTeres minor

Also works

BrachioradialisPosterior deltoidBiceps brachiiBrachialis

The Commando Pull-up is a dynamic exercise that primarily targets the muscles in your back, arms, and shoulders, offering a comprehensive upper body workout. It's suitable for fitness enthusiasts of all levels, from beginners to advanced, as it can be modified to match individual strength and fitness levels. People might choose this exercise for its efficiency in muscle building, its enhancement of grip strength, and the improvement it provides in overall body control and balance.

How to do it

  1. 1Reach up and grip the bar with one hand closer to you and the other further away, in an overhand grip. Your hands should be shoulder-width apart, forming a line across your body.
  2. 2Pull your body up towards the bar while twisting your torso towards the hand that is closer to you. Your aim is to touch your shoulder to the bar.
  3. 3Lower your body back down to the starting position in a controlled manner, ensuring to keep your body straight and not to swing.
  4. 4Repeat the exercise on the other side by switching your hand positions and twisting your torso in the opposite direction.

Tips

  • Warm Up: Before you start your commando pull-ups, make sure to warm up properly. This can include a light cardio session or dynamic stretches to get your muscles ready for the exercise. Jumping straight into commando pull-ups without a warm-up can strain your muscles and lead to injuries.
  • Grip Strength: Commando pull-ups require a good amount of grip strength. If you're struggling with the exercise, it might be because your grip strength needs improvement. Consider incorporating grip strengthening exercises

Video and images: ExerciseDB by AscendAPI, licensed via RapidAPI. Credits