Commando Pull-Up
Primary
Back
Secondary
Biceps, Core
Equipment
Pull Up Bar
Difficulty
Intermediate
Type
Pull
Commando Pull-Up
Demo coming soon
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
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.
Commando Pull-Up — targeted muscles
Want Commando Pull-Up in your program?
Get a personalized plan with sets, reps, and progression built in.
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.
When to Use the Commando Pull-Up
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.
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
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.
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.
Take the Free Quiz2-minute quiz · No charge for 7 days
Related Content
Safety Notes
- Secure grip.
- Alternate sides.