Commando Pull up Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back, Waist
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Infraspinatus, Obliques, Trapezius, Brachioradialis, Biceps Brachii, Deltoid Posterior
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Upside Down Pull-up
Visualised Target Muscle Groups
Front
Back
How to: Commando Pull up
- Start hanging from a pull-up bar with palms facing your direction.
- Pull yourself up while rotating your torso towards one side.
- Lower yourself back down with control and alternate sides on each pull-up.
Common Mistakes
- Swinging too much during the pull-up.
- Not engaging the core leading to body sagging.
- Failing to fully extend arms while lowering.
Modifications
- Use an assisted pull-up machine for support.
- Perform on a lower bar to reduce the intensity.
Tips
- Keep your core engaged throughout the movement.
- Ensure your grip is firm to avoid slipping.
- Control your descent to build strength effectively.
Commando Pull up Alternatives
Tags
back
core
strength
body weight
upper body
pull up
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