Quick Answer
Commando Pull Up is a advanced strength exercise that targets your lats and biceps. It uses a pull up bar. Grasp the pull-up bar with both hands close together, palms facing each other.
How to Perform the Commando Pull Up
- 1
Grasp the pull-up bar with both hands close together, palms facing each other.
- 2
Pull your body upward while shifting your head to one side of the bar.
- 3
Lower yourself back to the starting position and repeat, alternating the side your head passes.
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.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
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 and core.
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 advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
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.