Primary
Back
Secondary
Biceps, Core
Equipment
Pull Up Bar
Difficulty
Intermediate
Type
Pull
Preview a first week that includes Commando Pull-Up
MySetPlan shows you when to use Commando Pull-Up, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
Commando pull-ups grip the bar with hands staggered front-to-back, pulling your head to one side of the bar each rep. Alternating sides each rep makes this a balanced variation that hits the lats from a unique angle. Also called cliffhanger pull-ups.
When to use it
Use for variation - pay attention to this for better results.
Who it's for
Intermediate lifters looking to progress their training.
Line up under the bar facing along its length. Pull your head to one side of the bar, lower, then pull to the other side. Keep your body close to the bar throughout—do not swing away.
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We slot it into the right day with sets, reps, and progression you can follow.
Grip bar with hands close, one in front of other.
Face along the bar for optimal results.
Pull up to one side of the bar.
Lower and pull up to other side.
Alternate each rep for optimal results.
Keep body close to bar.
Unique grip position.
Targets biceps well.
Alternate sides each rep.
Keep body straight for optimal results.
Use commando pull-ups for variety when standard pull-ups feel stale. The staggered grip challenges both sides differently. Good in circuits or when you want something different from regular pull-ups without adding weight.
Not alternating sides.
On an upper-body pulling movement like the Commando Pull-Up, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Body swinging, which reduces muscle activation and increases injury risk.
Bouncing or using momentum during the Commando Pull-Up makes the movement harder to control and can shift work away from your Latissimus dorsi. Use a load you can move smoothly through the intended range.
Poor grip - this is a common issue that reduces exercise effectiveness.
An inconsistent grip during the Commando Pull-Up can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
Intermediate lifters looking to progress their training.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 8-12 reps. Rest 90s.
MySetPlan places Commando Pull-Up inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Commando Pull-Up — and builds them into a monthly program. Every set, every rep, planned out.
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Commando Pull-Up
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Frequently Asked Questions About the Commando Pull-Up
The Commando Pull-Up primarily targets the Latissimus dorsi, Biceps, making it an effective exercise for back development. Secondary muscles worked during the Commando Pull-Up include Core, providing additional training stimulus. Stabilizer muscles engaged include Forearms.
The Commando Pull-Up is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters looking to progress their training. Focus on proper technique and consider starting with easier variations.
For the Commando Pull-Up, the recommended approach depends on your goals. 3-4 sets of 8-12 reps. Rest 90s. For strength, use 4-6 reps. For muscle growth, perform 8-12 reps. For endurance, complete 12-15 reps.
The Commando Pull-Up typically requires a pull up bar, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Commando Pull-Up include: Chin-Up, Pull-Up. These exercises target similar muscle groups as the Commando Pull-Up and can be used as substitutes based on your equipment availability, gym setup, or training preferences.