Commando Pull-up
Expert Advice
Keep your body as straight as possible and avoid swinging to increase muscle activation and reduce momentum.
How-to-do Steps
- Position yourself sideways to the bar, gripping it with one hand in front of the other.
- Pull yourself up while twisting slightly, bringing your head up and to the side of the bar.
- Lower yourself back down with control to the starting position.
- Alternate the side of the head that goes up on each repetition.
- Repeat for the desired number of repetitions.
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Muscles Worked
Commando Pull-up primarily targets the Shoulders, Lats, Abs, Traps, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders25%
Lats25%
Abs25%
Traps15%
Secondary
Biceps5%
Forearms5%
Equipment
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Commando Pull-up work?
Commando Pull-up primarily targets the Shoulders, Lats, Abs, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Special Bar.
How many sets and reps should I do for Commando Pull-up?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Commando Pull-up suitable for beginners?
Commando Pull-up is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
