Commando Pull-Up

Commando pull-up: one hand in front of the other, with the head passing to one side of the bar.

• Compound
• Bodyweight
• Intermediate

How to do it

• Grip with one hand in front of the other and the head passes to one side of the bar; alternate sides
• Set the shoulder blades before pulling: depress the shoulders away from the ears
• Pull until the chin clears the bar and lower until the arms are straight

Sets, reps and tempo

Ranges: 5–12 reps · 1–2 RIR (add weight if you have reps to spare)

Tempo: Pull for 1 s until your chin clears the bar, lower for 2–3 s in full control

Common mistakes

• Swinging (kipping) to get up
• Twisting the torso to reach the bar

Muscles worked

Primary

• Lats
• Back

Secondary

• Biceps
• Forearm

Alternatives

• Pull-Ups
• Lat Pulldown
• Neutral / Close-Grip Pulldown
• Single-Arm Dumbbell Row