Assisted Commando Pull up Exercise Guide
Exercise Profile
- Target
- Back
- Equipment
- Body weight
- Body Part
- Back, Waist
- Primary Muscle
- Back
- Secondary Muscles
- Brachialis, Obliques, Brachioradialis, Waist, Biceps Brachii, Deltoid Posterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Assisted Pull-up
How to: Assisted Commando Pull up
- Start by hanging from a pull-up bar with an overhand grip, arms fully extended.
- Engage your core and pull your chest toward the bar while keeping your elbows close to your body.
- Pause at the top of the movement, then slowly lower yourself back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using momentum instead of strict form.
- Not fully extending the arms at the bottom of the movement.
- Allowing the shoulders to rise too much.
Modifications
- Use a resistance band for assistance.
- Perform the exercise with your feet on the ground initially for balance.
Tips
- Focus on controlled movements to maximize strength gain.
- Engage your core to maintain a stable position.
- Keep your shoulders relaxed and avoid shrugging them.
Assisted Commando Pull up Alternatives
Tags
back
pull up
strength
body weight
waist
intermediate