Commando Pull-Up
Grip it & rip it! Commando Pull-Ups build serious strength while working *all* your muscles. It's tough, but effective.
The Commando Pull-Up is a compound exercise that mainly works the back and biceps, with help from the chest. You'll need: pull up bar.
Required Equipment
Commando Pull-Up Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Upper Chest (pectoralis major, clavicular head); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Commando Pull-Up Variations and Alternatives
How to do the Commando Pull-Up
Stand under a pull-up bar and reach up to grip the bar with both hands together, in an overhand grip (palms facing away from you).
Position your hands so that one is in front of the other, close together, simulating holding a single vertical object.
Hang from the bar with your arms fully extended and your body straight, feet off the ground.
Pull yourself up towards the bar by bending your elbows and driving them to your sides. Aim to get your head over the bar, above one hand, simulating the motion of climbing up.
As you pull up, twist your body slightly so one shoulder comes forward and the other goes back, allowing you to clear your head to one side of the bar.
Pause briefly at the top with your chin over the bar.
Lower yourself back down to the starting position under control, keeping your body straight.
Repeat for the desired number of repetitions, alternating the side you pull and twist towards each time if desired.
Ensure that you perform this exercise with proper form to minimize the risk of injury and to target the intended muscle groups effectively. If you're new to this exercise or pull-ups in general, it may be beneficial to work on standard pull-ups and develop your foundational strength before attempting commando pull-ups.
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Commando Pull-Up FAQs
What muscles does the Commando Pull-Up work?
The Commando Pull-Up mainly works the back and biceps, with help from the chest. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Commando Pull-Up?
Pull up bar.
Is the Commando Pull-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Commando Pull-Up go on?
It belongs on pull day in a push/pull/legs routine.
What are some Commando Pull-Up variations and alternatives?
Similar exercises include the Archer Pull-Up, Muscle Bar Up, Butterfly Pull-Up and Close-Grip Chin-Up.
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