Commando Pull Up

Commando Pull Up


This exercise involves performing a pull up while keeping one arm straight and extended above the head, similar to a military commando crawling under barbed wire. It targets the back, shoulders, and arms, and requires significant upper body strength and control.

Equipment Required

Commando Pull Up Instructions

  1. Find a pull-up bar and grip it with your palms facing away from you, shoulder-width apart.
  2. Engage your core and pull your shoulder blades down and back.
  3. Begin to pull yourself up towards the bar, leading with your chest.
  4. As you pull up, bring one knee towards your chest and twist your torso towards that knee.
  5. Lower yourself back down to the starting position and repeat on the other side.
  6. Continue alternating sides with each repetition.

Commando Pull Up Form & Visual

Commando Pull Up

Commando Pull Up Benefits

  • Targets multiple muscle groups including back, biceps, and shoulders
  • Improves grip strength and forearm endurance
  • Increases overall upper body strength and muscle definition
  • Challenges core stability and balance
  • Can be modified for different fitness levels by adjusting the number of reps or using assistance bands

Commando Pull Up Muscles Worked

  • Biceps
  • Forearms
  • Latissimus dorsi
  • Trapezius
  • Rhomboids
  • Abdominals

Commando Pull Up Variations & Alternatives

  • Wide grip commando pull up
  • Narrow grip commando pull up
  • Assisted commando pull up
  • Weighted commando pull up
  • One arm commando pull up