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Back · Body Weight
Commando Pull-Up
Commando Pull-Up is an intermediate compound strength exercise that works the lats (back), with the shoulders and forearms assisting. It needs only a pull-up bar. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Back · Latissimus Dorsi
- Biceps · Biceps Brachii
Secondary muscles
- Shoulders · Deltoids
- Forearms · Brachioradialis
How to do Commando Pull-Up
- 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.
Commando Pull-Up alternatives
More lats exercises
Commando Pull-Up FAQ
What muscles does Commando Pull-Up work?
Commando Pull-Up mainly works the lats in the back (Latissimus Dorsi and Biceps Brachii). The shoulders and forearms work as secondary muscles.
What equipment do you need for Commando Pull-Up?
You need only a pull-up bar.
How many sets and reps of Commando Pull-Up should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Commando Pull-Up good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Commando Pull-Up burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Commando Pull-Up?
Other exercises for the lats include Band Pull Up, Assisted Pull Up, Suspension Trainer With Grips Pull-Up and Assisted Pull Up Wide Grip.
For developers
Use Commando Pull-Up in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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