Assisted Commando Pull Up
Description
The assisted commando pull up uses a resistance band or partner assistance to help with the commando pull up. The commando version pulls up alternating which side of the bar the head clears for unilateral pull up work. Assistance allows newer lifters to learn the pattern with reduced bodyweight load.
Muscle Group
Equipment Required
Assisted Commando Pull Up Instructions
- Loop a resistance band over a pull up bar.
- Hang from the bar with hands gripping the bar at right angles to each other.
- Place a knee or foot in the band loop for assistance.
- Brace your core.
- Pull yourself up so your head clears the bar to the right side.
- Lower yourself back to the hang position.
- Pull yourself up so your head clears the bar to the left side.
- Continue alternating sides for desired reps.
Assisted Commando Pull Up Form & Visual
Assisted Commando Pull Up Benefits
- Stepping stone to commando pull ups
- Builds back and arm strength
- Trains alternating pulling strength
- Easy to scale by changing band tension
- Develops grip strength
- Useful for pull up progression
Assisted Commando Pull Up Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Rhomboids
- Brachialis
Assisted Commando Pull Up Variations & Alternatives
- Pull Up
- Commando Pull Up
- Banded Pull Up
- Chin Up
