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 commando pull-up is a bodyweight back exercise performed with both hands gripping the bar in line with it (palms facing each other), pulling up so your head passes to one side of the bar and then the other. It primarily targets the lats, teres major and minor, the lower and middle traps, and the infraspinatus, while the obliques work hard to control the side-to-side movement. The biceps, brachialis, brachioradialis and rear delts assist on every rep.
How to do the Commando Pull-up
- 1Stand under the bar so it runs front-to-back relative to your shoulders, then grip it with both hands in line with the bar, palms facing each other, one hand in front of the other a few inches apart.
- 2Hang with your arms fully extended, brace your core, and pull your shoulder blades down to set your back.
- 3Pull yourself up and slightly toward one side, leading with the hand in front so your head clears past that side of the bar.
- 4Continue until your shoulder or collarbone reaches bar height on that side, keeping your obliques tight to control the lean.
- 5Lower under control back to a full dead hang with your arms straight.
- 6Repeat the pull-up to the opposite side, passing your head past the other side of the bar.
- 7Alternate sides each rep, keeping movement smooth, until you complete your set, then lower to a dead hang and step down.
Form tips
- Switch your hand positions (the front hand becomes the back hand) between sides or between sets so both arms share the load evenly.
- Drive your elbows down and back and squeeze your lats at the top rather than shrugging your shoulders up to your ears.
- Keep your core and obliques braced throughout to limit body swing and turn the side-to-side lean into controlled work.
- Build up to this on a standard chin-up or neutral-grip pull-up first if you can't yet clear the bar to each side cleanly.
Common mistakes
- Using a kip or leg swing to throw yourself over the bar, which removes tension from the lats and back and makes the rep mostly momentum.
- Pulling only halfway so your head never clears the bar, which shortens the range of motion and undercuts the back and oblique work.
- Always leading with the same hand, which overloads one arm and side and creates a strength imbalance over time.
- Letting the shoulders shrug toward the ears instead of pulling the shoulder blades down, which loads the neck and shifts work off the lats.
Frequently asked questions
What muscles does the commando pull-up work?
It primarily works the lats, teres major and minor, the lower and middle traps, and the infraspinatus, with the obliques controlling the side-to-side motion. The biceps, brachialis, brachioradialis, and rear deltoids assist.
How should I grip the bar for a commando pull-up?
Grip the bar in line with it so your palms face each other, with one hand in front of the other a few inches apart. This neutral inline grip is what lets your head pass to either side of the bar.
Is the commando pull-up good for beginners?
It is fairly advanced because it adds a side-to-side oblique demand on top of a full pull-up. If you can't yet clear the bar to each side, build strength with standard chin-ups or neutral-grip pull-ups first.
What's the difference between a commando pull-up and a regular pull-up?
A regular pull-up uses both hands on the bar side by side and pulls straight up. The commando pull-up grips the bar in line with your body and pulls up to alternating sides, adding oblique and rotational control to the standard back work.
How many sets and reps should I do?
Because each pull is to one side, count one rep per side and aim for 3–4 sets of 4–8 reps per side. Stop a set once your form breaks or you start swinging to finish reps.
