A vertical pulling movement that raises your torso toward the bar, primarily working the muscles of the back and waist.
How to do the Commando Pull Up#
- Grip the bar and hang with your arms fully extended and feet together.
- Brace your core and initiate the pull by drawing your shoulder blades down and back.
- Drive your chest upward toward the bar, leading with your elbows until you reach the top of the movement.
- Pause briefly with a tight torso, then lower yourself slowly to a full hang before repeating.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius)
- Secondary: Biceps (Biceps Brachii), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Rear delts (Posterior Deltoid), Abs (Rectus Abdominis)
Common mistakes#
- Using leg swing or kipping to boost the rep.
- Pulling mainly with the arms instead of engaging the back.
- Dropping quickly without a controlled eccentric phase.
