Commando Pull Up

Description

The commando pull-up is a unilateral pull-up variation where you grip the bar in line with your body (one hand in front of the other) and alternate pulling your head to each side of the bar with each rep. The asymmetric pull pattern hammers each side of the back independently and demands significant core control to prevent rotation. It is a brutal variation popularized by military training.

Muscle Group

Back, Biceps, Latissimus Dorsi

Equipment Required

Bodyweight

Commando Pull Up Instructions

Stand directly under a pull-up bar so the bar runs along the line of your body (front to back), not across it.
Reach up and grip the bar with both hands in line with your body — one hand in front, one hand behind. Use a neutral or mixed grip.
Hang with arms fully extended. Cross your ankles behind you and brace your core.
Pull your body up while shifting your head to one side of the bar. Aim to bring your shoulder almost level with the bar.
Lower yourself under control back to a full hang.
On the next rep, pull up while shifting your head to the opposite side of the bar.
Continue alternating sides for the desired number of reps total.
Switch your hand positions (which hand is in front) halfway through the set or between sets.