Commando Pull Up
A pull-up with your hands close together, one in front of the other: hanging at right angles to the bar, you pull your head to one side of it, then the other, mainly using your lats.
- Primary muscles
- Lats
- Secondary
- Upper back, Biceps, Forearm flexors
- Difficulty
- Intermediate
- Logged as
- Reps
Loads from YouTube only when you press play. The video is by an independent creator.
Why do it
Because your grip is narrow and staggered, each rep loads one side a little more than the other, and your core has to stop your body from twisting. That makes it a good grip and stability challenge for people who can already do regular pull-ups. Alternate sides every rep so both lats get the same work. Expect fewer reps than with a standard pull-up at first, and keep each rep slow and controlled.
How to do it
Grip the bar with both hands close together, one in front of the other, palms facing each other.
Hang with your body perpendicular to the bar, arms straight and core tight.
Pull yourself up to one side of the bar until your chin passes it, bringing that shoulder toward the bar.
Lower under control, then pull to the other side on the next rep. Alternating sides keeps both sides working evenly.
Common mistakes
Always pulling to the same side
Favoring your stronger side gives you uneven work. Switch sides every rep, and keep the total the same for both.
Twisting as you rise
The staggered grip tends to rotate your body. Brace your core and keep your legs together so you rise straight up beside the bar.
Pulling your face into the bar
Pull your head to the side of the bar, bringing that shoulder toward it. Pulling straight up puts your face in the way and cuts the rep short.
Skipping the full hang
Lower until your arms are straight before you pull to the other side. Starting from bent arms makes the switch easier but halves the range.
Sets, reps and progression
How many sets you do and how close to failure you take them depend on your goal and your week, not on the exercise. These guides cover it:
Alternatives that train the same thing
Same movement, a different angle or piece of equipment.
