Ring Commando Pull-up
How to do Ring Commando Pull-up?
The ring commando pull-up is a unilateral-focused pulling exercise that enhances back, biceps, and grip strength while challenging core stability and coordination. Unlike standard ring pull-ups, where the rings are held at shoulder width, in commando pull-ups, the athlete grabs one ring with both hands, pulling the body toward one armpit, with their head moving to one side of the rings at the top of the movement, then alternating sides. This exercise simulates real-world pulling mechanics and improves lat, biceps, and oblique activation.
Steps to Perform a Proper Ring Commando Pull-Up
1. Set Up the Rings
• Adjust the rings to a height where you can hang with arms fully extended without touching the ground.
• Ensure they are securely fastened to a sturdy anchor point.
2. Grip One Ring with Both Hands
• Place one hand above the other on a single ring.
• The top hand should grip firmly, while the bottom hand supports below.
3. Engage Your Core and Lats
• Tighten your core and glutes to minimize swinging.
• Depress and retract your scapulae (pull shoulders down and back) before pulling.
4. Pull Toward One Side
• Initiate the movement by pulling your chest toward your left armpit.
• Move your head to the right side of the ring as you ascend.
5. Hold Briefly at the Top
• Squeeze your lats and biceps at the highest point.
6. Lower with Control
• Lower yourself slowly and under control, returning to a dead hang.
7. Repeat on the Other Side
• Pull yourself toward your right armpit, moving your head to the left side of the ring.
• Continue alternating sides for the desired number of reps.
Benefits of the Ring Commando Pull-Up
✅ Builds Functional Strength – Mimics climbing and rope-pulling mechanics.
✅ Increases Biceps and Back Activation – Maximizes pulling engagement.
✅ Develops Grip and Forearm Strength – Rings challenge stability and endurance.
✅ Enhances Core Control – Requires rotation resistance and body control.
✅ Joint-Friendly Movement – The natural wrist rotation reduces strain on elbows and shoulders.
Common Mistakes to Avoid
🚫 Using Momentum – Perform slow, controlled reps instead of swinging.
🚫 Not Engaging the Scapula – Always retract and depress shoulders before pulling.
🚫 Losing Core Stability – Keep your torso tight to prevent excessive movement.
🚫 Shortening the Range of Motion – Pull to full contraction and lower to a dead hang.
🚫 Neglecting Balance Between Sides – Ensure equal reps on both sides for symmetrical development.
Tips for the proper execution of Ring Commando Pull-up
Keep Elbows Close – This helps with controlled movement and maximizes lat engagement.
Engage Your Core – Stabilizes the torso and prevents excessive twisting.
Use a Full Range of Motion – Lower completely before the next rep.
Maintain a Strong Grip – Prevents slipping and improves wrist endurance.
Breathe Properly – Inhale before pulling up, and exhale at the top.
Muscles worked when doing Ring Commando Pull-up
Primary Muscles
•Latissimus Dorsi (Lats) – The primary pulling muscles responsible for vertical movement.
•Biceps Brachii – Heavily engaged due to the close-hand grip.
• Upper Back (Rhomboids, Trapezius, Rear Deltoids) – Work to stabilize and assist the pull.
Secondary Muscles
• Forearms & Grip Strength – Required to hold and stabilize on the unstable ring.
• Core (Rectus Abdominis, Obliques, Transverse Abdominis) – Engaged to control rotation and balance.
• Teres Major & Minor – Helps with internal shoulder stability.
Primary Muscle(s):
Lats
Secondary Muscle(s):
Biceps
Equipment needed for Ring Commando Pull-up
Adjust the difficulty of Ring Commando Pull-up
How to make Ring Commando Pull-up harder?
How to make Ring Commando Pull-up easier?
How to make Ring Commando Pull-up harder?
To make Ring Commando Pull-up harder:
-
Add Weight • Use a weighted vest or attach a dip belt with plates.
-
Perform Slow Negatives • Lower yourself as slowly as possible (5-10 seconds) to maximize eccentric strength.
-
Increase Range of Motion • Pull yourself higher, aiming to bring the ring closer to your chest.
-
Perform One-Arm Assisted Commando Pull-Ups • Reduce support from the lower hand over time.
-
Use a False Grip • Holding the ring in a false grip (wrists over the ring) increases wrist and forearm activation.
-
Explosive Reps • Pull up as quickly as possible, then lower slowly.
How to make Ring Commando Pull-up easier?
To make Ring Commando Pull-up easier:
-
Use a Resistance Band for Assistance • Loop a resistance band around the ring and place a foot inside for support.
-
Perform Negative Reps • Use a step or jump to reach the top position, then lower yourself slowly over 5-10 seconds.
-
Keep Feet on the Ground for Assistance • Perform the exercise with one foot on the ground to reduce load.
-
Practice Regular Chin-Ups on Rings • Strengthen pulling mechanics before progressing to commando pull-ups.
