Reps Only exercise

Commando Pull-up form, muscles worked, and workout tracking

The commando pull-up is performed side-on beneath the bar with a narrow, staggered grip, pulling the head to alternate sides of the bar to train the lats, biceps, brachialis, and core against rotation. Lifters and calisthenics athletes use it to build one-arm-dominant pulling strength, thicken the arms, and add an anti-rotation challenge that standard pull-ups do not provide.

Commando Pull-up illustration

How to do Commando Pull-up

  1. 1Stand sideways under a pull-up bar and grip it with both hands in line, one in front of the other, palms facing each other.
  2. 2Hang with straight arms, brace your core, and keep your body from twisting.
  3. 3Exhale as you pull up, bringing your head to one side of the bar until your shoulder approaches your hands.
  4. 4Resist the urge to kip or let your hips swing sideways as you pull.
  5. 5Inhale as you lower under control to a full hang, then pull to the opposite side of the bar on the next rep, alternating sides throughout the set.

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Track Commando Pull-up in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.