Quick Answer
Commando Pull-Up is a intermediate strength exercise that targets your lats and biceps. It uses a pull up bar. Grasp the pull-up bar with your hands close together, palms facing each other.
Video Tutorial
How to Perform the Commando Pull-Up
- 1
Grasp the pull-up bar with your hands close together, palms facing each other.
- 2
Hang with your arms fully extended and your body positioned to one side of the bar.
- 3
Pull your body upward by driving your elbows down, keeping your head to one side of the bar.
- 4
Continue pulling until your upper chest touches the bar.
- 5
Lower yourself back to the starting position with control.
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 Pull-Up 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 Pull-Up work?
The Commando Pull-Up primarily works your lats and biceps. Secondary muscles include the upper back, core and forearms.
What equipment do I need for the Commando Pull-Up?
The Commando Pull-Up 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 Pull-Up suitable for beginners?
The Commando Pull-Up 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 Pull-Up 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 Pull-Up every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train lats and biceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.