The Commando Pull Up

How to do the exercise

The Commando Pull Up is an advanced pull up variation that challenges your grip, back, and biceps while also demanding stability and coordination. Here’s how to perform the Commando Pull Up with proper form:

1. Starting Position

Hang from a pull up bar with your hands placed directly next to each other, palms facing each other in a neutral grip. Keep your arms fully extended, core engaged, and legs slightly crossed behind you for stability.

2. Pulling Phase

Pull yourself upward in a controlled manner. Instead of going straight over the bar, bring your chin to the left or right side of the bar, keeping your body close and controlled. Focus on squeezing your back and biceps throughout the movement.

3. Switching Sides

Once you reach the top on one side, lower yourself back down under control and repeat the movement to the opposite side. Alternate sides to ensure balanced strength development. Be careful not to hit your head against the bar when switching.

4. Changing Hand Position

After completing a set, switch the position of your hands so that the opposite hand is in front. This ensures even training of grip and pulling power on both arms.

Recommended Equipment for Commando Pull Ups

Pull Up Station - For maximum stability and safe progress in Pull Ups, Dips, and Muscle Ups.

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Dip Belt – For more intensity and fast strength gains in pull ups and dips with added weight.

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Liquid Chalk – For grip and security during the exercise.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The Commando Pull Up offers unique benefits that make it a valuable addition to advanced calisthenics and strength routines:

• Builds unilateral pulling strength by alternating sides with each rep

• Strengthens grip and forearm endurance thanks to the close neutral grip

• Targets back and biceps in a different angle compared to regular pull ups

• Improves coordination and body control while hanging on the bar

This makes it perfect for athletes aiming to break through pull up plateaus and develop new levels of strength and control.

Main muscles used

The Commando Pull Up primarily works:

• Latissimus dorsi (back muscles)

• Biceps

• Forearms & Grip

• Core muscles (for stabilization)

The alternating side movement increases time under tension and forces both sides of your body to work equally, leading to balanced development.

If you're looking for other pull up variations, check out our Youtube video:

Mistakes to avoid

Common mistakes when performing the Commando Pull Up include:

• Hitting your head on the bar: Always keep control and spatial awareness to avoid injury.

• Using momentum: Swinging reduces muscle engagement and control. Perform the movement slowly and strictly.

• Not switching hand position: Failing to alternate hand placement can create muscular imbalances.

• Lack of core tension: Engage your abs to prevent swinging and keep your body aligned.

• Shallow reps: Make sure your chin clearly passes the bar on each side for full range of motion and maximum benefit.

Focus on clean execution, alternating sides, and progressive overload to get the most out of this advanced pull up variation.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

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Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!