StrengthReps
Commando Pull-up
Begin by grasping a pull-up bar with both hands placed close together, palms facing each other in a neutral grip.
Exercise details
- Equipment
- Pull-up bar
- Tracking
- Reps
Execution
How to do it
Begin by grasping a pull-up bar with both hands placed close together, palms facing each other in a neutral grip.
Hang with your arms fully extended and your body straight.
Engage your back and pull your body up towards the bar, leaning your head to one side of the bar as you lift.
Lower yourself back to the starting position with a controlled movement. Repeat the pull-up, alternating the side of your head relative to the bar for each repetition.
Form tips
Use a full range of motion by fully extending your arms at the bottom and bringing your head above the bar at the top.
Perform the movement slowly and with control, especially during the lowering phase, to maximize muscle activation and prevent injury.
Ensure your shoulders remain down and away from your ears to avoid unnecessary strain.
Breathe steadily throughout the exercise, exhaling as you pull up and inhaling as you lower yourself.
Add this exercise to a workout and track your progress
Add it to a plan or to your current session, log sets, weight and reps, keep the instructions and tips at hand while you train, and check your previous results, records and volume.
- Plan - add this exercise to a workout
- Log - sets, weight and reps
- Progress - history, records and volume
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