Commando Pull-Up

Bodyweight variation that changes support, leverage, or height to scale difficulty without external load.

• Compound
• Bodyweight
• Intermediate

How to do it

• Adjust the leverage to complete the full range under control
• Keep the body active as one unit
• Progress range of motion before difficulty

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

• Choosing leverage that forces you to shorten the range
• Using momentum and losing trunk position

Muscles worked

Primary

• Lats
• Back

Secondary

• Biceps
• Forearm

Alternatives

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