Assisted Commando Pull-up
- Target muscle
- Infraspinatus, Latissimus Dorsi, Obliques, Teres Major, Teres Minor , Trapezius Lower Fibers, Trapezius Middle Fibers
- Synergist muscles
- Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Body weight
- Body part
- Back, Waist
- Type
- Strength
The assisted commando pull-up is a bodyweight back exercise in which you pull up to one side of the bar, then the other, while a band or machine reduces the load. It primarily targets the lats, teres major and minor, infraspinatus, and the middle and lower trapezius, with the obliques bracing hard against the off-center pull. The assistance lets you train the demanding alternating-side pattern with clean form before you can do it unassisted.
How to do the Assisted Commando Pull-up
- 1Set your assistance: loop a resistance band over the bar and place a knee or foot in it, or kneel on the pad of an assisted pull-up machine to offset part of your bodyweight.
- 2Stand under the bar and take a mixed grip in line with the bar, one palm facing you and one facing away, hands close together.
- 3Hang with your arms fully extended, then pull your shoulder blades down and back to set your lats before you bend your elbows.
- 4Pull yourself up and toward one side of the bar so your head clears it on that side, keeping your core and obliques tight to resist twisting.
- 5Lower under control back to a full dead hang without letting the assistance bounce you up.
- 6Pull up again, this time clearing the bar on the opposite side to mirror the first rep.
- 7Continue alternating sides for your target reps, keeping each pull smooth and even.
- 8On the last rep, lower to a dead hang, then step or unhook out of the assistance and stand up under control.
Form tips
- Lead each rep by depressing and retracting your shoulder blades so the lats and lower traps drive the pull, not just the arms.
- Brace your obliques and squeeze your glutes to keep your body from swinging as you pull to each side.
- Reduce the assistance gradually over weeks (lighter band or less machine weight) so you build toward an unassisted commando pull-up.
- Keep the movement slow on the way down; the controlled lowering is where much of the back and arm strength is built.
- Position your hands close together along the bar so each rep travels cleanly to alternating sides of your grip.
Common mistakes
- Relying too heavily on the band or machine, which removes tension from the back and turns the exercise into a near-passive ride.
- Letting the torso twist or swing to each side, which loads the obliques unevenly and reduces control of the pull.
- Pulling only with the arms and not setting the shoulder blades first, which overworks the biceps and shortchanges the lats.
- Stopping short of a full dead hang at the bottom, which cuts the range of motion and limits lat development.
- Yanking off the band's recoil at the bottom instead of controlling the stretch, which makes the rep easier than it should be.
Frequently asked questions
What muscles does the assisted commando pull-up work?
It primarily targets the lats, teres major and minor, infraspinatus, and the middle and lower trapezius, with the obliques bracing against the off-center pull. The biceps, brachialis, brachioradialis, and rear delts assist.
Is the assisted commando pull-up good for beginners?
Yes. The band or machine offsets part of your bodyweight, so it is a good way to learn the alternating-side pull pattern and build back strength before attempting a full commando pull-up.
How is the commando pull-up different from a regular pull-up?
In a commando pull-up your hands are close together and in line with the bar using a mixed grip, and you pull to alternating sides of the bar. This demands more from the obliques and teres muscles than a standard pull-up with hands side by side.
How do I make it harder over time?
Lower the assistance step by step — switch to a lighter band or reduce the machine's counterweight — until you can perform the alternating reps with little or no help, then progress to the unassisted version.
How many sets and reps should I do?
For most lifters, 3–4 sets of 6–10 reps per side with enough assistance to keep form clean is a solid range. Reduce the help as those reps become easier.
