Commando Pull-ups

Introduction

Commando pull-ups are performed with hands one in front of the other on the bar, in a close neutral grip. The practitioner pulls up while alternately passing the head to the left then right of the bar, creating asymmetric work that engages the obliques in addition to the classic lats and biceps.

Anatomy and Muscles Worked

• Primary muscles: latissimus dorsi, biceps brachii
• Secondary muscles: obliques, brachialis, rhomboids
• Stabilizers: core (anti-rotation), forearms

Step-by-Step Instructions

1. Grip the bar with hands one in front of the other, neutral grip (palms facing each other).
2. Start in a full dead hang.
3. Pull while directing the head to the left of the bar, chin above.
4. Lower in control and pull again directing the head to the right.
5. Alternate sides each rep.

Recommended Sets and Reps

• Intermediate: 3 sets of 4 to 6 per side
• Advanced: 3 sets of 8 to 10 per side

Common Mistakes

• Always going to the same side: alternate systematically.
• Insufficient range of motion: chin must clear the bar.
• Excessive swinging: control body rotation.

Safety

The close grip places more stress on the wrists. Warm up properly and progress from classic pull-ups. Stop if you feel shoulder or elbow pain.

Variations

• Towel commando pull-ups (grip strength)
• Weighted commando pull-ups

Target Audience

Intermediate practitioners who master classic pull-ups and seek to vary the stimulus and strengthen the obliques.