Commando Pull-up Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Trapezius Lower Fibers, Infraspinatus, Obliques, Teres Major, Brachioradialis, Teres Minor, Trapezius Middle Fibers, Biceps Brachii, Deltoid Posterior
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.2
- Alternate Names
- Commando Pull up
Visualised Target Muscle Groups
Front
Back
How to: Commando Pull-up
- Start from a hanging position with palms facing each other.
- Pull yourself up while rotating your body slightly, keeping your core engaged.
- Reach the chin above the bar, hold briefly and then lower back down with control.
Common Mistakes
- Using momentum instead of controlled movements.
- Not fully extending arms at the bottom of the movement.
- Flaring elbows out too much.
Modifications
- Use a resistance band for assistance.
- Perform with knees bent to reduce body weight.
Tips
- Engage your core to avoid swinging.
- Pull your shoulder blades down and back as you pull up.
- Control your descent to avoid straining.
Commando Pull-up Alternatives
Tags
pull-up
back
strength
bodyweight
upper body
core
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