Commando Pull-Up: How-to, Tips & More
The Commando Pull-Up is a advanced compound exercise for your biceps. You do it with pull up bar. It is a good fit when your goal is muscle growth.
Besides the biceps, it also works your lats and upper back, so it fits well in a session that trains those muscles together.
Muscles worked
Biceps
Primary
Lats
Secondary
Upper back
Secondary
How to do the Commando Pull-Up
- Hang from the bar with your hands close together, one in front of the other.
- Pull up so your head goes to one side of the bar.
- Lower slowly.
- Alternate sides each rep.
Commando Pull-Up tips
- Keep your body from twisting.
Sets and reps
Most lifters do well with 4 to 10 reps per set, and 4 to 10 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Pull up bar
Type
Compound
Commando Pull-Up alternatives
More biceps exercises
Alternating Dumbbell Curl
Dumbbells
Alternating Hammer Curl
Dumbbells
Band Concentration Curl
Resistance band
Band Curl
Resistance band
Band Hammer Curl
Resistance band
Band Reverse Curl
Resistance band
Frequently asked questions
What muscles does the Commando Pull-Up work?
The Commando Pull-Up mainly works your biceps, with help from your lats and upper back.
How many sets and reps should I do?
A good starting point is 4 to 10 reps per set, and many lifters get the best results between 4 to 10 reps. Use a weight that leaves one or two reps in reserve.
Is the Commando Pull-Up good for beginners?
It is rated advanced, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Commando Pull-Up?
You need pull up bar.
Add Commando Pull-Up to your program
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