Commando Pull-Up
Primary
Back
Secondary
Biceps, Core
Equipment
Pull Up Bar
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your back, the Commando Pull-Up is a solid intermediate-level pulling movement in the compound category. Use for variation - pay attention to this for better results.
Everything You Need to Know About the Commando Pull-Up
The Commando Pull-Up is a intermediate difficulty exercise that targets your Latissimus dorsi and Biceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for variation - pay attention to this for better results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to progress their training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Commando Pull-Up — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Commando Pull-Up?
- 1
Grip bar with hands close, one in front of other.
- 2
Face along the bar for optimal results.
- 3
Pull up to one side of the bar.
- 4
Lower and pull up to other side.
- 5
Alternate each rep for optimal results.
- 6
Keep body close to bar.
What are the best tips for the Commando Pull-Up?
Unique grip position.
Targets biceps well.
Alternate sides each rep.
Keep body straight for optimal results.
Common Commando Pull-Up mistakes
Not alternating sides.
On pulling movements like the Commando Pull-Up, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Body swinging, which reduces muscle activation and increases injury risk.
Bouncing or using momentum during the Commando Pull-Up takes work away from your Latissimus dorsi and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Poor grip - this is a common issue that reduces exercise effectiveness.
A poor grip during the Commando Pull-Up limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Commando Pull-Up — who it's best for
Intermediate lifters looking to progress their training.
How to Program the Commando Pull-Up
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.
What are good alternatives to the Commando Pull-Up?
Other Variations
- Weighted Commando Pull-Up
This Exercise Is in Your Plan
MySetPlan 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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Safety Notes
- Secure grip.
- Alternate sides.