Quick Answer
Commando Row is a intermediate strength exercise that targets your lats and middle back. It uses a pull up bar. Grasp the pull-up bar with a neutral grip, hands touching and palms facing each other.
Video Tutorial
How to Perform the Commando Row
- 1
Grasp the pull-up bar with a neutral grip, hands touching and palms facing each other.
- 2
Hang from the bar with your arms fully extended.
- 3
Pull your body upward while shifting your head to one side of the bar.
- 4
Lower yourself back to the starting position with control.
- 5
Repeat the movement, alternating the side of the bar your head moves toward on each repetition.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Leading with the biceps instead of initiating the pull by retracting your shoulder blades.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Commando Row isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Commando Row work?
The Commando Row primarily works your lats and middle back. Secondary muscles include the biceps, core and forearms.
What equipment do I need for the Commando Row?
The Commando Row needs a pull up bar. You can perform it at home or at the gym as long as you have what's listed.
Is the Commando Row suitable for beginners?
The Commando Row is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Commando Row should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Commando Row every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train lats and middle back more frequently, alternate harder and easier variations and keep overall weekly volume moderate.