Commando Pull-Up

Start

Finish

similar: Mixed Grip Chin

How to do it

Stand under the bar facing along it, take a staggered grip with hands touching, and pull so one shoulder passes either side of the bar, alternating which side your head goes each rep.

Muscles worked

Primary: back · Also works: biceps, core

Equipment

Pull-up bar

Common mistakes

• Pulling straight up instead of angling the head past the bar, which loses the whole point
• Doing all reps to the strong side and leaving the weak side untrained
• Letting the body twist into a swing rather than bracing the core to stay square

Variations

• Commando pull-up with a one-second hold beside the bar
• Band-assisted commando pull-up

Can't do this one? Swap it for

• Pull-Up
• Chin-Up
• Archer Pull-Up

Related exercises

• Pull-Upback
• Lat Pulldownback
• Barbell Bent-Over Rowback
• Single-Arm Dumbbell Rowback
• Resistance Band Rowback
• Inverted Rowback