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Commando Pull Up

The Commando Pull Up is a strength exercise on a pull-up bar for your back. Share of the load in the Zulta muscle model: lats (upper) 25%, lats (lower) 17% and biceps (long head) 8%.

Level: IntermediateEquipment: Pull-up barMulti-joint (compound)

How to do it

  1. Stand under a pull-up bar side-on so the bar runs from front to back over your head.
  2. Grip the bar with both hands close together, one in front of the other, palms facing each other.
  3. Hang with the arms straight and the legs together.
  4. Pull up so the head passes to one side of the bar until the shoulder nearly touches it.
  5. Lower slowly to a full hang and pull to the other side on the next rep.

Tips

  • Keep the body facing forward instead of twisting toward the bar.
  • Switch which hand is in front halfway through the set.

Common mistakes

  • Only pulling to one side for the whole set.
  • Turning the hips and swinging around the bar.

Muscles worked by the Commando Pull Up

  • Lats (upper) Primary25%
  • Lats (lower) Primary17%
  • Biceps (long head) Secondary8%
  • Brachialis Secondary8%
  • Lower traps Secondary8%
  • Biceps (short head) Secondary7%
  • Rhomboids Secondary7%
  • Rear delts Minor5%
  • Forearm flexors Minor5%
  • Mid traps Minor4%
  • Upper abs Stabilizer3%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Neutral grip shifts elbow flexion toward brachialis. Pulling the body up to a bar is shoulder adduction and extension led by the lats, with the elbow flexors and lower traps doing a large share; the core holds the body still.

Commando Pull Up alternatives

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Frequently asked questions

What muscles does the Commando Pull Up work?

Mainly the lats (upper) and lats (lower). The biceps (long head), brachialis, lower traps, biceps (short head) and rhomboids assist.

Is the Commando Pull Up good for beginners?

The Commando Pull Up is rated intermediate. If you are new, learn the Assisted Neutral Grip Pull Up Machine first and build up from there.

What is a good alternative to the Commando Pull Up?

For example the Assisted Neutral Grip Pull Up Machine, Assisted Pull Up and Neutral Grip Pull Up. They train mostly the same muscles, some with different equipment.

How do you make the Commando Pull Up harder?

Add weight or reps, or move on to the Weighted Pull Up and Archer Pull Up.

Sources

  • Youdas et al. 2010, JSCR 24(12):3404-3414 (pull up, chin up)

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