Commando Pull-Up
A pull-up performed perpendicular to the bar, alternating which side your head goes to each rep.
Short answer
Commando Pull-Up: an intermediate bodyweight exercise for the lats and biceps. You need a pull-up bar. A typical target: 3 sets of 6-12 reps total. If it is still too hard, start with the easier variation, “Regular Pull-Up”. Once it feels easy, “Weighted Commando Pull-Up” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Grip bar with hands in line, one in front of the other.
Pull up, bringing head to one side of the bar.
Lower and repeat to other side.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the commando pull-up work?
Gripping the bar along its length rather than across it means you pull up to alternating sides of the bar, so each rep is asymmetric. The lat on the side you pull towards works hardest, and the obliques on that side assist. The biceps are in a strong mixed-grip position. The core resists rotation, which is the demand that distinguishes this from a normal pull-up. Alternating sides each rep keeps the loading balanced across a set.
Primary Muscles
Secondary Muscles
How to train it
Three sets of 6 to 12 total reps, alternating sides, two or three times a week. Count both sides in the total. This is a good variation to rotate in when standard pull-ups have stalled, because the mixed grip lets you pull slightly heavier per side. Progress by adding reps, then by pausing at the top of each one.
If you are stuck
Always pulling to the same side is the fault that builds asymmetry over time - alternate strictly, and start with your weaker side. Swinging is easy here because the grip encourages rotation; brace the core and keep the legs still. Not going high enough is the third issue: your shoulder should reach the bar on the side you are pulling to, not just your chin.
Progressions
Level up your training
Commando Pull-Up questions
How do you grip for commando pull-ups?
Stand perpendicular to the bar and grip with hands inline, one in front of the other, palms facing each other. Pull up alongside the bar, alternating which side your head goes to.
What muscles do commando pull-ups work?
Commando pull-ups work lats, biceps, and rear delts like regular pull-ups, but also heavily engage the obliques and rotational core muscles due to the asymmetric position.
Related Exercises
More Pull exercises
Pull-Up
The king of upper body pulling movements. Targets the lats, biceps, and rear deltoids. A fundamental calisthenics exercise.
Chin-Up
A pull-up variation with supinated (underhand) grip that places more emphasis on the biceps while still working the back.
Wide Grip Pull-Up
A pull-up variation with wider grip that emphasizes lat width and upper back development.
Ready to Practice Commando Pull-Up?
Find a calisthenics park with pull-up bar near you and start training.