Zirv Fitness
Strength exercise

Commando Pull-ups

How to do it

  1. Grip the bar with one hand in front of the other, both palms facing each other in a staggered neutral grip, and hang with arms extended.
  2. Brace the core and keep the torso facing forward rather than twisting toward either hand.
  3. Pull your head up to one side of the bar, driving through the lats and finishing with the biceps.
  4. Lower back to a full hang, then pull up again bringing your head to the opposite side of the bar.
  5. Exhale on each pull and inhale on each descent, alternating sides evenly.
  6. Keep the hand positions fixed on the bar throughout the set rather than repositioning them between sides.

Muscles worked

Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises
BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises

Related Lats exercises

1 Arm Half Kneeling Lat PulldownAssisted Pull-up MachineBand Pull-up (Assisted)Band PulldownBand RowBanded Chest-Supported T-Bar Row
Type
Strength
Equipment
Pull-Up Bar
Primary muscles
Latissimus Dorsi, Biceps
Measured in
Reps and weight