Commando Pull-Up

The commando pull-up is a unique and highly effective pull-up variation that targets your lats, biceps, forearms, and core muscles. Unlike a traditional pull-up, this exercise uses a narrow, neutral grip with your body positioned sideways under the bar, creating an asymmetrical pulling motion. This positioning significantly challenges your unilateral strength, grip endurance, and stability.

The commando pull-up is particularly beneficial for individuals working towards achieving one-arm pull-ups or archer pull-ups, as it develops unilateral strength by emphasizing one side more at a time. It’s a great intermediate step for anyone who has already mastered regular pull-ups and is looking to add variety and intensity to their upper-body pulling exercises.

To perform the commando pull-up, you’ll need access to a sturdy, stable pull-up bar. Optional equipment includes chalk for improved grip and wrist wraps or gloves to reduce discomfort during prolonged practice sessions. Before attempting commando pull-ups, ensure you have comfortably mastered regular pull-ups (at least 5-8 strict reps).

How to Perform Commando Pull-Ups (On a Pull-Up Bar)

1. Grip and Setup:

• Stand underneath the pull-up bar, facing sideways (parallel to the bar).

• Grip the bar with one hand in front of the other, hands close together, using a neutral grip (palms facing each other).

2. Body Position:

• Fully extend your arms, allowing your body to hang straight below the bar.

• Engage your core and glutes to maintain a stable, controlled body position without swinging or rotating.

3. Pulling Up:

• Initiate the pull by driving your elbows downward, pulling your chin towards one side of the bar, alternating sides between repetitions or sets.

• Keep your body sideways throughout the movement, maintaining control without twisting excessively.

4. Top Position:

• Pull until your chin fully clears the bar on the chosen side.

• Hold the contraction for 1–2 seconds at the top, emphasizing lat and bicep activation.

5. Controlled Descent:

• Lower yourself slowly back to the starting position, maintaining core tension to avoid excessive swinging.

• Maintain the sideways position and ensure you fully extend your arms at the bottom for optimal range of motion.

6. Alternating Sides:

• Perform repetitions by alternating sides to ensure balanced strength development.

7. Repetitions & Sets:

• Aim for 6-12 reps (3-6 per side) for 3–4 sets, adjusting based on strength and fitness goals.

Benefits of Commando Pull-Ups

• Unilateral Strength Development: Improves strength imbalances between arms, preparing for advanced skills like one-arm pull-ups.

• Enhanced Grip Strength: The neutral grip significantly develops forearm endurance and hand strength.

• Core Stability and Control: Engages your core to resist rotation and maintain alignment throughout the pull.

• Lat and Biceps Development: Emphasizes the lats and biceps, significantly increasing upper-body pulling strength.

• Functional Movement Pattern: Mimics real-life pulling scenarios, enhancing overall functional strength.

Common Mistakes to Avoid

• Excessive Body Swinging: Keep your core engaged and movements controlled to maintain stability.

• Partial Repetitions: Ensure you fully extend your arms at the bottom and fully clear your chin at the top.

• Favoring One Side Only: Alternate sides equally to prevent developing strength imbalances.

• Using Momentum: Avoid jerking movements—focus on slow, controlled pulls to maximize strength gains.

• Incorrect Grip Position: Keep your hands close and aligned, ensuring a proper neutral grip and comfortable shoulder positioning.

Gym Equivalents for Commando Pull-Ups

• Neutral-Grip Pull-Ups on Parallel Handles

• Close-Grip Lat Pulldowns (Cable Machine)

• Single-Arm Dumbbell Rows (for unilateral pulling strength)

• Assisted One-Arm Pull-Ups (Using Resistance Bands)

The commando pull-up primarily targets:

•Primary: Latissimus dorsi (lats), biceps brachii, forearms.

•Secondary: Rear deltoids, rhomboids, trapezius (middle and lower traps), core stabilizers.

During the pulling phase, the lats and biceps work to lift your body, while your forearms and grip muscles engage to maintain your hold. The rear delts, rhomboids, and trapezius stabilize your shoulder blades, and your core muscles work hard to prevent body rotation.

The commando pull-up is a versatile exercise, perfectly bridging the gap between regular pull-ups and more advanced unilateral pulling movements such as the archer pull-up and the one-arm pull-up. Adjusting grip placement, tempo, and resistance makes it adaptable for athletes at various strength levels. Beginners can comfortably progress from standard pull-ups into commandos, while advanced athletes can challenge themselves by moving gradually toward single-arm pulling variations, providing a clear and systematic path for continuous improvement.