Single-Arm Commando Pull-Up Negative
The Single-Arm Commando Pull-Up Negative is a compound exercise that mainly works the back and biceps, with help from the core. You'll need: pull up bar.
Required Equipment
Single-Arm Commando Pull-Up Negative Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Side Biceps (brachialis); Rhomboids (Shoulder Blade) (rhomboids, major & minor); Abdominals (rectus abdominis)
How to do the Single-Arm Commando Pull-Up Negative
Getting Started
Stand directly under a pull-up bar.
Reach up and grasp the bar with a neutral grip (palms facing each other) as you would for a standard commando pull-up, but use only one hand.
Use your free hand or jump to assist yourself in getting your chest or chin up to the bar height, so you start in the fully contracted position.
The Movement
Controlled Descent: Once at the top, remove all assistance from your free hand and slowly, under complete control, lower your body back to the starting hanging position.
Maintain Tension: Keep your core tight and maintain body tension throughout the entire descent to prevent unnecessary swinging.
Execution: Focus on taking 3-5 seconds to reach the bottom.
Form Tips
Keep the non-working arm near your side or gripped to your own body to avoid using it for stabilization.
Ensure your working arm fully extends at the bottom of the movement before releasing your grip.
Single-Arm Commando Pull-Up Negative FAQs
What muscles does the Single-Arm Commando Pull-Up Negative work?
The Single-Arm Commando Pull-Up Negative mainly works the back and biceps, with help from the core. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Single-Arm Commando Pull-Up Negative?
Pull up bar.
Is the Single-Arm Commando Pull-Up Negative 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 Single-Arm Commando Pull-Up Negative go on?
It belongs on pull day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.