A vertical pulling movement that raises your torso toward the bar, primarily working the muscles of the back and waist.
How to do the Pull Up (Commando)#
- 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, Upper back
- Secondary: Biceps, Forearms, Rear delts, Abs
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.
