Exercise guide
Commando Pull-Up
- Advanced
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
The Commando Pull-Up is an advanced variation that emphasizes the biceps and lats while placing significant demand on the core and obliques to stabilize against rotation. By pulling to alternating sides of the bar, you challenge unilateral strength and improve functional pulling power.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand sideways directly under the pull-up bar.
- Grip the bar with one hand in front of the other in a close, neutral grip with palms facing each other.
- Hang with arms fully extended and core braced to prevent the body from spinning.
How to do it
- Exhale as you pull your body upward, bringing your head to one side of the bar until your shoulder nearly touches it.
- Inhale as you slowly lower yourself back to a full dead hang with controlled tempo.
- Repeat the movement, pulling your head to the opposite side of the bar for the next repetition.
- Continue alternating sides for the duration of the set.
Form checklist
- Keep your torso as vertical as possible to minimize swinging.
- Ensure full elbow extension at the bottom of every rep.
- Alternate sides every rep for symmetrical development.
- Keep your core and glutes tight to resist the natural urge of the body to rotate.
Pro tips
- Switch which hand is in the 'front' position between sets to ensure even forearm and grip fatigue.
- Focus on driving the elbow of the 'lead' hand down and back to maximize lat engagement.
- Squeeze the bar as hard as possible to increase neural drive and stability through the rotator cuff.
Make it harder
- Add a weighted vest or dip belt to increase the resistance.
- Incorporate a 2-second pause at the top of each rep with your shoulder pinned against the bar.
Frequently asked
- What muscles does the commando pull-up work?
- The commando pull-up primarily targets the lats and trapezius, and also works the erector spinae and serratus anterior as secondary muscles.
- What equipment do you need for the commando pull-up?
- The commando pull-up uses pull up bar.
- Is the commando pull-up good for beginners?
- The commando pull-up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.