Exercise Guide

Commando Pull-up

A pull-up done side-on to the bar with one hand in front of the other, coming up alongside it. Loads each side unevenly and asks a lot of the core.

AdvancedStrengthPullCompound
Form
Commando Pull-up - Start position
Start
Commando Pull-up - Mid position
Mid
Commando Pull-up - End position
End

Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.

Details

Primary Muscle

Lats

Equipment

Bodyweight

Difficulty

Advanced

Category

Strength

Force

Pull

Mechanic

Compound

Secondary Muscles

BicepsMiddle BackCore
How to Perform
  1. 1

    Stand under the bar so it runs front to back rather than across you, and grip it with one hand in front of the other.

  2. 2

    Hang with your arms straight and your body square under the bar.

  3. 3

    Pull up so that one shoulder passes to the side of the bar and your head clears it.

  4. 4

    Lower under control, then repeat coming up on the other side.

Tips
  • ★Alternate which side you come up on every rep so both sides get the same work.
  • ★Squeeze your glutes to stop your legs swinging out to counterbalance.
Explore by Muscle
LatsBicepsMiddle BackCore